How Much Protein in Paneer?

Hey, Do you know how much protein in paneer? Many are not aware of it as per the research. Protein is a significant macronutrient required for human metabolism and hormonal balance. They consist of one or a long chain of amino acid residues. Our body uses amino acids to build up and restore our muscles.

They carry out an extensive array of functions within our bodies. Alliance for science found that over 1 billion people globally suffer from protein deficiency, so we all should consume protein daily with our food. It is highly essential for our body’s health.

Protein is also significant for Growth and Development in

  • Children
  • Teens
  • Pregnant Women.

Paneer is otherwise called  Ponir or Cottage Cheese. It is the most common type of cheese. They are a mild, milky flavor and a dense, crumbly texture. 

It is an excellent source of Protein which is made from cow or buffalo milk. If you want to improve your protein intake, Paneer nutrition is the best option. For instance, 100 grams of paneer gives you about 14 grams of protein. Let’s explore how much protein in paneer.

How Much Protein in 100gm Paneer?

Every 100 grams of Paneer has 21.4 grams of Protein. Paneer has been an advantage to vegetarians who cannot get enough Protein from any other source. Still, non-vegetarians also prefer this since it is a major source of Protein.

More than Protein, it also contains nine essential amino acids. It is also made of  50% water. It is significant to note that paneer nutritional facts help you to include the correct amount of Protein in your diet.

You can consume it in many ways. For instance, you can intake it by grilling or adding it to curries. You can add it to salad and stuff it in rolls and parathas. Paneer’s nutritional value is vast.

Paneer Nutrition Facts 100g

Paneer nutrition facts  100gm

Estimated values


21.4 grams


25 grams


3.57 grams


0 grams




56.2 mg


22.1 mg


0.0 g

Vitamin A

210 meg


208 mg


2.16 mg


138 mg


1.2 g

Protein in Paneer

Paneer Health benefits

There are plenty of benefits of the protein component present in paneer. It helps us in various ways. We mentioned some of the benefits here:

Builds Strong Teeth and Bones:

  • Paneer is also an abundant source of Calcium since it is manufactured from curdled milk.
  • They help you by keeping your bones dense and flexible.
  • It also helps in building your teeth strong and healthy.
  • Paneer also reduces the risk of age-related bone problems like osteoporosis.
  • Appropriate calcium levels ensure healthy and strong bones, teeth, healthy heart muscles, and smooth functioning of nerves.
  • The lower lactose content level in paneer helps prevent tooth cavities.
  • In addition, it prevents your teeth from gum decay.

Improves Metabolism:

  • Paneer yields immediate and rapid energy that lets out many calories in paneer are required for our body.
  • Considering the insulin resistance in our body, paneer also helps boost the body’s metabolism.
  • Digestion also improves with an extensive body’s metabolism.
  • That does not allow the body to store unnecessary fats.
  • Since Paneer is an excellent linoleic acid source, it helps burn your body fat with healthy protein.

Reduces Body and Joint Pain:

  • Paneer is made of Omega-three and Omega-six fatty acids.
  • These acids help our body to strive against arthritis.
  • Therefore, it aids the people who have trouble walking, suffer from stiffness, and go through pain in their body and joints,
  • And helps to strengthen their weak bones.
  • Moreover, these acids also benefit pregnant women by reducing the possibility of stillbirth and disorders.
  • It is also a great source of omega-three and six for vegetarians.

Prevents Stroke:

  • Paneer is enriched in Potassium. 
  • Potassium helps our body to keep the blood pressure from fluctuating.
  • Therefore, it aids the people who suffer from Stroke.
  • The main cause of Stroke is high blood pressure which can weaken the arteries in the brain.
  • It also holds back the fluids that prevent muscle cramps.
  • This benefits the sportsperson who always needs high fluid intake.

Improves Immune System:

  • Paneer aids our body in boosting our immune system to work properly.
  • The immune system secures our body and fights against infection-causing germs.
  • We should eat the right food to maintain our body health.
  • One of the key foods essential to maintaining our immune system is Paneer.
  • It improves the haemoglobin in our body, particularly for kids, as immune system development occurs.
  • There are lots of nutrients and calories in Paneer; Vitamin B is one of them. It is essential for growing kids since it helps improve their memory power.

Keeps your Skin Healthy:

  • Paneer is filled up with skin-benefiting ingredients like Selenium, Vitamin E, and antioxidants. 
  • The presence of these nutrients helps the person to get glowing and nourishing skin.
  • They aid in producing collagen that keeps the skin looking young and it prevents premature aging.
  • It makes dull skin look healthy.
  • Plus, the antioxidants in Paneer rebel against free radicals that cause wrinkles.
  • Selenium in Paneer is also useful for treating infertility problems.
  • So, add Paneer nutrition to your food without chemicals to get glowy skin.
  • You can see the results by working out in a week.

Improves Digestion:

  • Paneer is also helpful for good digestion.
  • A deficiency in our digestive system also slows down the other systems’ normal functioning.
  • Hence Digestive system is a prime organ in our body. It pulls down the food we eat into pieces to yield energy to our bodies.
  • It is made of Phosphorus and Magnesium.
  • Phosphorus which aids in smooth digestion as well as excretion.
  • The presence of Magnesium in paneer has a laxative effect which draws water into the stools and makes them softer and easier to pass through the intestinal walls.
  • Magnesium also helps to prevent constipation.
  • These two nutrients in paneer are required for the trouble-free functioning of the digestive system.

Maintains Blood Sugar Level:

  • Paneer also helps you to maintain your sugar levels.
  • The higher protein element of paneer also aids your body in releasing the sugar into the blood slowly.
  • Having too much sugar in your blood for a prolonged period has a possibility of serious health problems if it is not treated.
  • In addition, it prevents sudden bump ups and slows down your blood sugar levels.
  • It ensures better health and fitness to your body.
  • Though there are various foods to regulate your sugar levels, Paneer plays a major role in maintaining your sugar levels.

Reduces Blood Sugar level:

  • Nowadays, many of us are suffering from Diabetes. If you intake Paneer to your diet everyday, you can see good results.
  • Diabetic person can consume it 2-3 times a week for better health.
  • Mostly, people who suffer from diabetes make themselves a safe distance from dairy products.
  • Yet, Paneer is an exception while it is made of magnesium which aids one to  maintain and regulate their sugar levels.
  • It also has low carbs which makes it a perfect meal for diabetics. 
  • So, diabetic person can consume it without any fear.

Reduces the Risk of Cancer:

  • We all know that Cancer has become more prevalent these days.
  • The World Cancer Research fund says that there were estimated 18.1 million cancer cases around the world.
  • Since Paneer is made of Vitamin D and Calcium, it plays a major role in reducing the risk of cancer.
  • It also has some chemicals named sphingolipids which help to fight against colon and prostate cancer during the initial stages.
  • The presence of these nutrients also helps to reduce the risk of breast cancer, combating cancer, stomach and colon cancer.
  • So we recommend you to intake paneer along with your diet.

Does Paneer help in Weight Management?

Paneer is helpful for bodybuilders and a great diet for people on a weight loss. Since it is loaded with healthy fats and proteins, people rely on paneer for weight management.

They are very low on carbs, so they keep you fit and healthy. Paneer is top-hole food for people who are looking to reduce their weight. 

The presence of fatty acids in paneer is easier to digest. The main reason for obesity is Stored fat. Rather than getting deposited, the healthy fat in the paneer is easily digested and broken down into pieces to let out the energy.

If you want to lose weight, you can consume between 1.6 and 2.2 grams of protein daily. Athletes and hefty exercisers should intake 2.2 to 3.4 grams of protein if they want to reduce their weight.

You can consume them raw, cook them, or eat them with any dish. In addition, you can also add some veggies to your paneer bhurji or can also have them as tikkas.

But make sure that you intake healthy dishes. For instance, you can consume scrambled paneer, paneer tikka, or any pan-fried paneer rather than intake paneer butter masala or shahi paneer if you aim to lose weight or gain muscle mass.

Undoubtedly, consuming paneer does not make you fat. Rather it sustains your body with much-needed protein. It stimulates your body without making you gain unhealthy fats that are difficult to digest. Paneer is for vegetarians whereas chicken is for non-vegetarians.

Does Paneer Increase Cholesterol?

No, it does not boost the Cholesterol in your body. Rather Paneer helps you to maintain and regulate cholesterol and will boost good and healthy cholesterol levels. 

Moreover, nutrition in Paneer helps to regulate your blood pressure. For all these reasons, it is an excellent food for heart patients. Since it is made of Potassium, it keeps your heart healthy.

Potassium in paneer plays a major role in balancing the fluid in your body. The pressure is higher if the fluid is more in your body. So it helps to regulate the fluid.

Salmon and tuna is made of omega-3 fatty acids that help to boost good cholesterol. Paneer keeps you active throughout your day.

Paneer is neither fat nor protein as it combines carbohydrates, fats, and proteins. It contains fat, protein, and minerals, particularly calcium and phosphorus.

Paneer VS Tofu

Paneer VS Tofu​

You should be aware of some differences between tofu and paneer when using them in recipes. Paneer is a fresh cheese commonly used in Indian cuisine, while tofu is a soy-based product that originated in China and is used in various Asian cuisines.

Paneer is made from curdled milk, which is then pressed and shaped into blocks. It has a slightly crumbly texture and a mild, somewhat sweet flavor. On the other hand, tofu is made from coagulated soy milk, which is then pressed and shaped into blocks. Tofu comes in various textures, ranging from soft and silky to firm and dense, depending on the level of water content.

When using tofu in place of paneer, keep in mind that tofu is not as firm and does not hold its shape as well as paneer. You may need to press the tofu to remove excess water and cut it into smaller pieces to avoid falling apart. Additionally, tofu has a more neutral flavor than paneer, so you may need to add more spices and seasonings to your recipe to enhance the flavor.


In conclusion, paneer is a popular dairy product that is a rich source of protein. Now you might be aware of how much protein is in paneer. With approximately 18 grams of protein per 100 grams of paneer, it is a great food choice for vegetarians and anyone looking to increase their protein intake.

Paneer can be used in various dishes, from curries to salads, and is a versatile ingredient easily incorporated into your diet. So whether you’re looking to build muscle, maintain a healthy weight, or enjoy delicious and nutritious food, paneer is a great option. 

Frequently Asked Questions

First you should understand how much protein in paneer. When it comes to 50gm paneer, the amount of protein in 50 grams of paneer can vary depending on the type of paneer and the brand. However, on average, 50 grams of paneer contains approximately 7-8 grams of protein.

Choosing between 100 grams of chicken or paneer depends on individual dietary needs and preferences. The choice between chicken and paneer ultimately depends on an individual’s dietary preferences, health goals, and nutritional requirements. While chicken is an excellent source of high-quality protein, paneer is an excellent option for vegetarians and people looking for a low-carb protein source. It is important to consume either in moderation as excessive consumption of either can have negative health effects.

 It is ultimately depends on an individual’s dietary preferences, health goals, and nutritional requirements. While paneer is an excellent option for vegetarians and people looking for a low-carb protein source, eggs are a great source of complete protein, vitamins, and minerals.

It is important to consume either in moderation and as part of a balanced diet to meet your daily protein requirements and avoid any negative health effects.

Eating too much of paneer is not at all good. As you know too much of anything is good for nothing. It may cause stomach upset. 

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top