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Paneer Protein Per 100g: Evaluating Protein Content for Health

Food And Nutrition

Paneer Protein Per 100g: Evaluating Protein Content for Health


Medically Reviewed By
Dr Divya Rohra

Written By Kirti Saxena
on May 20, 2024

Last Edit Made By Kirti Saxena
on May 20, 2024


Are you a fitness enthusiast? 

But a Vegetarian!

So, how do you fulfill your daily protein needs?

Is it paneer or soybean? Both contain similar protein content. 

But most people prefer to eat paneer as it is easy to prepare and tastes delicious.

People have become more health-conscious and prefer to stay fit by eating a diet rich in proteins and essential vitamins and minerals. 

But why a protein diet?

Paneer is a delightful Indian cheese known for its unique and soft texture. But beyond its taste, it is a good source of protein. It contains various essential micronutrients like calcium, Vitamin D, Folic acid, Vitamin C, Vitamin A, and Vitamin B12 that help cells grow and maintain body function.

If you exercise daily, your body may need extra proteins to maintain and repair tissues and muscles.

Let's explore the paneer content per 100g, how it compares to other protein sources, and how to add it to your diet for a healthy and balanced lifestyle.

Protein Content: Paneer Protein Per 100g

So, how much protein does paneer contain? On average, 100 grams of paneer contains 18-20 grams of protein. This makes it a valuable source of protein, especially for vegetarians who might be struggling to meet their daily protein requirements. 

What Type of Protein does Paneer contain? 

The paneer contains casein protein, which helps slow down protein digestion and provides energy throughout the day, keeping you feeling fuller for a long time.

What is the Protein Quality in paneer?

Paneer offers a good-quality protein source, as it contains all nine essential amino acids that the body cannot synthesize on its own.

Nutritional Value of Paneer Per 100 g

Paneer is a great source of protein containing essential nutrients. Let’s see the nutritional value of 100 grams of paneer:


Value (g)

% Daily Value (DV)*


18-20 g



321 kcal

Total Fat

22-25 g


Saturated Fat

14-16 g



84-89 mg



3.5-4.5 g



2.8 g 


Dietary Fiber

0 g



480-714 mg



0.2 mg



18-916 mg



157.4 mg


Essential Nutrients in Paneer

Paneer isn't just about protein. It is also a good source of several essential nutrients, including:

  • Calcium

Do you want to strengthen your bones? Start eating paneer daily.

Paneer is an excellent source of calcium, containing approximately 480-714 mg per 100g. Calcium is crucial for strong bones and teeth and helps with muscle function and nerve transmission.

  • Phosphorus

Paneer also contains a good amount of phosphorus, approximately 252 mg per 100g. It provides bone strength and aids in energy production and cell function.

  • Essential Amino Acids

Paneer dairy products contain all nine essential amino acids, making them a complete protein source. Moreover, as a plant-based source, they are beneficial for vegetarians and vegans.

Paneer Protein Compared to Other Protein Sources (per 100g)

Let's see how paneer's protein content compares to popular protein sources. The table compares paneer with other source of protein sources:

Protein Source

Protein (g)

Other Notable Nutrients


18-20 g

Calcium, Vitamin D, Phosphorus, Selenium

Skinless, Boneless Chicken Breast

31 g

Low in fat


8 g

Iron, Manganese


18 g

Fiber, Folate


12 g

Healthy fats, Vitamins A, B12, Choline

5 Benefits of Adding Paneer to Your Diet

Here are some compelling reasons to embrace paneer protein:

  • Supports Muscle Building and Repair

Protein is a building block of organs and tissues that helps build and repair muscle tissue. It is a valuable addition to athletes' and fitness enthusiasts' diets as it supports speedy recovery after an injury. So, if you are a fitness enthusiast, start consuming protein in your daily diet. The calcium and protein in paneer promote strong bones and also prevent osteoporosis. 

  • Aids in Weight Management

Paneer's protein content keeps you fuller for longer, potentially aiding weight management efforts by reducing cravings.

Do you want to manage weight with a healthy diet?

If yes, then paneer adds 100 g of protein to your diet.

But does paneer help in weight loss?

Yes, it does.

Moderate amounts of protein, combined with a healthy diet and exercise, promote weight loss. Protein can also keep you fuller for longer and help reduce overall calorie intake. 

  • Reduce Blood Pressure

Many people believe that heart patients cannot eat a protein-rich diet. But the truth is, they can eat healthy fats and healthy proteins. Paneer contains healthy fats and proteins that help lower systolic and diastolic blood pressure. 

  • Supports Immune System

Feeling drained at work? Falling sick frequently? It can be due to low immunity. Well, paneer contains a good amount of zinc that helps to boost your immune system. This helps to reduce the risk of common influenza, cold, flu, and infection. Also, it is a combination of protein and slow-digesting carbohydrates in paneer that provides sustained energy throughout the day. The deficiency of Vitamin B12 has been seen in vegetarians, which makes paneer a great addition to a vegetarian diet. 

  • Good for brain health

A study shows that paneer improves brain power. It is a good source of Vitamin B12, which maintains the functioning of the nervous system and reduces the risk of cognitive disorders. 

Top 5 Easy and Delicious Paneer Recipes

So, here comes the most awaited part of this blog—the delicious paneer recipes. So, without any delay, let's get started. 

  • Paneer Salad

Grill the paneer and toss it with lots of vegetables, like tomatoes, cucumbers, onions, and tangy lemon. Add your favorite spices to make it tastier. Enjoy your paneer salad!

  • Paneer Paratha

Knead the dough and stuff it with a spiced paneer mixture. It is a perfect breakfast to start your day. Watering mouth? Why not give paneer paratha a try today?

  • Paneer Bhurji

Do you love scrambled eggs? 

But vegetarians cannot eat this.

Paneer bhurji is an alternative to egg bhurji. It is made with crumbled paneer, onions, tomatoes, and spices.

  • Paneer Tikka

Marinate paneer cubes in yogurt and spices, then grill or bake them. Serve them with green chutney or your favorite sauce.

  • Paneer sandwich

Street sandwiches are not healthy at all.

So we have a healthy option for you. 

Make a paneer sandwich with grilled paneer, chutney, and vegetables on your favorite bread.

So, now you have the list of many tasty paneer recipes. Try these at home; you can add your creativity and upgrade your normal meals to delicious and nutritious ones.


Paneer isn't a single essential nutrient, but it packs a punch of protein, calcium, phosphorus, and essential amino acids. To maintain a healthy lifestyle, include paneer in your diet and other healthy choices.

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