Upto Flat 15% Cashback In Your Wallet on keto and High Protein Meal subscription

Free Shipping On All Orders Above INR 499/-

How much protein is there in 100g Paneer?

Paneer, a popular dairy product in Indian cuisine, is a type of fresh cheese commonly made by curdling milk. It is known for its versatility in dishes and its rich nutritional content. One of the key aspects of paneer is its high protein content, making it a valuable addition to a balanced diet.

Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting muscle health. Paneer serves as a substantial source of protein for individuals, especially vegetarians, looking to meet their daily protein requirements. Incorporating paneer into meals can help individuals maintain muscle mass, manage weight effectively, and support overall health and well-being.

Understanding the protein content in paneer is vital for individuals aiming to make informed dietary choices. By recognizing the importance of protein in a diet and the benefits of paneer as a protein-rich food, one can maximize the nutritional value of their meals and support their overall wellness.

Nutritions Content of Paneer

3.5 ounces (100 grams) of paneer contains:






25 grams


25 grams


3.57 grams




31% of the Daily Value (DV)


0% of the DV


2% of the DV

Protein Content in Paneer

Paneer Quantity (gm)

Protein Range (approx)

Half cup (50 grams)

11-18 grams

Small cup (100 grams)

16-18 grams

Medium cup (200 grams)

38 grams

Paneer Power: Harnessing the Benefits

  1. High Protein Content: Paneer is rich in protein, making it an excellent choice for meeting daily protein requirements.

  2. Muscle Building: Protein is essential for muscle growth and repair, making paneer a valuable addition to the diet of individuals looking to build or maintain muscle mass.

  3. Satiety: Protein-rich foods like paneer help promote feelings of fullness and satisfaction, which can aid in weight management by reducing overall calorie intake.

  4. Slow Digestion: Paneer contains casein protein, which is digested slowly, providing a steady release of amino acids into the bloodstream and promoting prolonged feelings of fullness.

  5. Nutrient Absorption: Paneer contains calcium, which is essential for bone health, and consuming it alongside protein enhances the absorption of calcium and other nutrients.

  6. Metabolism Boost: Protein has a high thermic effect, meaning the body burns more calories during digestion compared to fats or carbohydrates, potentially aiding in weight loss or weight maintenance.

  7. Blood Sugar Regulation: Including protein-rich foods like paneer in meals can help stabilize blood sugar levels, reducing the risk of energy crashes and promoting sustained energy throughout the day.

  8. Vegetarian Protein Source: Paneer serves as an important protein source for individuals following vegetarian or plant-based diets, helping them meet their protein needs without relying on meat or other animal products.

  9. Versatility: Paneer can be incorporated into a variety of dishes, both savory and sweet, making it easy to enjoy as part of a balanced diet.

  10. Nutrient Density: Along with protein, paneer provides essential nutrients such as calcium, phosphorus, and vitamin B12, contributing to overall health and well-being.

Quick Paneer Delights




Paneer Butter Masala

  • Paneer

  • Tomato puree

  • Onion

  • Ginger-garlic paste

  • Cashew nuts

  • Cream

  • Butter

  • Salt, Sugar

  • Sauté onion, ginger-garlic paste, and cashew nuts.

  • Add tomato puree and cook until oil separates.

  • Blend into a smooth paste, then return to the pan.

  • Add cream, butter, spices, and paneer cubes.

  • Simmer, garnish with kasuri methi, and serve.

Paneer Bhurji

  • Paneer

  • Onion

  • Green chilies

  • Turmeric powder

  • Red chili powder

  • Garam masala

  • Coriander leaves

  • Salt

  • Oil

  • Sauté onion, green chilies, and ginger.

  • Add tomatoes and cook until soft.

  • Add spices, crumbled paneer, and coriander leaves.

  • Cook until heated through, then serve hot.

Paneer Tikka

  • Paneer cubes

  • Bell peppers

  • Onions

  • Ginger-garlic paste

  • Cumin powder

  • Coriander powder

  • Turmeric powder

  • Salt

  • Oil

  • Marinate paneer, bell peppers, and onions in yogurt and spices.

  • Thread onto skewers and grill or bake until golden.

  • Serve hot with chutney.

Paneer Pakora

  • Paneer

  • Chickpea flour (besan)

  • Rice flour

  • Turmeric powder

  • Red chili powder

  • Baking soda

  • Salt

  • Slice paneer into cubes.

  • Make a batter with chickpea flour, rice flour, spices, and water.

  • Dip paneer cubes in the batter and deep fry until golden brown.

  • Serve hot with chutney or sauce.

Paneer Perfection: Protein Content in 100g

Incorporating paneer into your diet can be beneficial, especially for individuals looking to increase their protein intake. This dairy product not only provides a good amount of protein but also offers calcium and other nutrients essential for overall health. By including paneer in your meals, you can support muscle building and repair processes, aid in weight management, and promote a feeling of fullness.

When aiming to maintain a balanced diet, it's important to consider different protein sources, and paneer can be a versatile and delicious addition to your menu. Whether you enjoy it in curries, salads, or grilled dishes, paneer adds a unique touch to meals while boosting your protein intake.

To optimize the benefits of protein in your diet, consider incorporating paneer along with a variety of other nutrient-dense foods for a well-rounded and wholesome approach to eating.

Leave a comment

Your Name *

Email address *


Please note, comments must be approved before they are published.

Low Carb High Protein Atta

Keto Bhujia

Keto Almond Cookies

Keto Dark Chocolate Bar