How Much Protein is in 100g Paneer? (And Why the Answer Matters for Indian Diets)

The number: 18–20g protein per 100g paneer

Full-fat paneer from a standard Indian dairy brand — Amul, Mother Dairy, Go Cheese — contains approximately 18–20 grams of protein per 100 grams. The variation comes from fat content. Higher fat paneer has proportionally slightly less protein by weight because fat occupies more of the mass.

For practical purposes: treat it as 18g protein per 100g and you won't go wrong.

The calorie count is between 265–300 kcal per 100g, again depending on fat content. This makes paneer a calorie-dense food — significantly more so than chicken breast (165 kcal/100g) or egg white (52 kcal/100g).

Full macro breakdown: 100g paneer

Here is what 100g of standard full-fat paneer looks like:

• Protein: 18–20g • Fat: 20–23g • Carbohydrates: 1.2–2g (paneer is very low carb) • Calories: 265–295 kcal • Calcium: ~480mg (about 48% of your daily requirement)

The protein in paneer is complete — it contains all nine essential amino acids, which is unusual for a plant-based protein (though paneer is dairy, not plant). Leucine content is high, which is important for muscle protein synthesis.

Low-fat paneer vs full-fat: the protein difference

Low-fat paneer (made from skimmed milk) contains 22–24g protein per 100g with only 140–160 kcal. This sounds like an obvious upgrade for anyone watching calories.

The problem is texture. Low-fat paneer is more crumbly, drier, and doesn't hold its shape as well in curries or on the grill. For bhurji, sabzi, or raw salads it works fine. For tikka or paneer butter masala, it often turns to crumble.

If you are explicitly in a calorie deficit and protein matters, low-fat paneer is excellent. Just don't try to make palak paneer with it and expect great results.

How much paneer do you actually need to hit your protein goal?

A common protein target for someone at 65kg bodyweight trying to lose fat while preserving muscle is around 70–80g of protein per day.

Here is what that looks like in paneer:

• 100g paneer: ~18g protein • 200g paneer: ~36g protein • 300g paneer: ~54g protein

You would need approximately 400g of paneer to get close to 72g of protein from paneer alone — and that is 1,100–1,200 calories of just paneer. Clearly not sustainable as a sole protein source.

The better strategy: use paneer as one of three or four protein sources in a day. Two moong dal cheelas at breakfast (22g), 100g paneer at lunch (18g), a cup of dahi at snack time (11g), and 150g chicken or 2 eggs at dinner (30g) gets you to 81g without centering your diet around paneer.

Best paneer for protein in India: brand comparison

Not all paneer is created equal. Here is how the major brands compare on protein (per 100g):

• Amul Malai Paneer: 18g protein, 296 kcal • Mother Dairy Paneer: 19g protein, 280 kcal • Verka Paneer: 18g protein, 290 kcal • Go Cheese Paneer: 20g protein, 265 kcal • Nandini Paneer (Karnataka): 17g protein, 310 kcal

Freshly made paneer from a local dairy or made at home from full-cream milk typically sits at 18–19g protein. The commercial brands are reliable and consistent.

Avoid the ultra-cheap loose paneer available at some vegetable markets — the protein content varies significantly and hygiene is a concern.

Homemade paneer vs store-bought: which has more protein?

Homemade paneer made from full-cream cow's milk (3.5–4% fat) comes in at 18–19g protein per 100g — essentially the same as branded paneer. The advantage of homemade is freshness and texture; it is softer, milkier, and holds water better.

If you are making it specifically for protein purposes, use buffalo milk. Buffalo milk has higher fat and protein content. Paneer made from buffalo milk can reach 20–22g protein per 100g.

The recipe is simple: heat 1 litre milk to just below boiling, add 2–3 tbsp lemon juice or vinegar, stir gently, strain through muslin, press for 30 minutes. Per 100g yield, you get comparable protein to the best store-bought options.