How much protein in paneer?

How much protein in paneer?


Paneer is a popular Indian cheese that is widely used in various dishes. It is known for its creamy texture and mild flavor, making it a versatile ingredient in both savory and sweet recipes. One question that often comes up is how much protein is in paneer. In this article, we will explore the protein content of paneer and its nutritional value.

Protein Content in Paneer

Paneer is a rich source of protein, making it a valuable food for vegetarians and those looking to increase their protein intake. On average, paneer contains around 18-20 grams of protein per 100 grams. This protein content may vary slightly depending on the brand and preparation method.

Protein is an essential macronutrient that plays a crucial role in various bodily functions. It is necessary for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Including paneer in your diet can help meet your protein requirements, especially if you follow a vegetarian or plant-based diet.

Other Nutritional Benefits of Paneer

In addition to protein, paneer offers several other nutritional benefits. It is a good source of calcium, which is essential for maintaining strong bones and teeth. Paneer also contains vitamins like vitamin B12, which is important for nerve function and the production of red blood cells.

Furthermore, paneer is relatively low in carbohydrates, making it suitable for those following a low-carb or ketogenic diet. It is also a rich source of healthy fats, which provide energy and support various bodily functions.

Incorporating Paneer into Your Diet

Paneer can be enjoyed in various ways, making it a versatile ingredient in cooking. It can be used in curries, stir-fries, salads, sandwiches, and even desserts. Its mild flavor allows it to absorb the flavors of spices and seasonings, making it a popular choice in Indian cuisine.

To incorporate paneer into your diet, you can try dishes like paneer tikka, palak paneer, or paneer bhurji. You can also add it to salads or use it as a topping for pizzas and wraps. The possibilities are endless, and paneer can be a delicious and nutritious addition to your meals.


Paneer is a protein-rich cheese that offers several nutritional benefits. With around 18-20 grams of protein per 100 grams, it can be a valuable source of protein, especially for vegetarians and those following a plant-based diet. Additionally, paneer provides calcium, vitamins, and healthy fats, making it a versatile and nutritious ingredient to include in your diet.


– Healthline:
– Times of India:
– NutritionData: