How much protein is in paneer?

How much protein is in paneer?


Paneer is a popular Indian cheese that is widely used in various dishes. It is a rich source of protein and is often consumed by vegetarians and those looking to increase their protein intake. In this article, we will explore how much protein is present in paneer and discuss its nutritional benefits.

Protein Content in Paneer

Paneer is known for its high protein content, making it an excellent choice for individuals looking to meet their protein requirements. On average, paneer contains around 18-20 grams of protein per 100 grams. This protein content may vary slightly depending on the brand and the method of preparation.

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting muscle growth, and maintaining overall health. Including paneer in your diet can be an effective way to ensure an adequate protein intake, especially for vegetarians and vegans who may have limited options.

Other Nutritional Benefits of Paneer

Apart from being a good source of protein, paneer also offers various other nutritional benefits. It is a rich source of calcium, which is essential for maintaining strong bones and teeth. Paneer also contains significant amounts of phosphorus, which is necessary for energy production and maintaining healthy cells.

Furthermore, paneer is a good source of vitamins like vitamin B12 and vitamin D. Vitamin B12 is vital for nerve function and the production of red blood cells, while vitamin D plays a crucial role in calcium absorption and bone health.

Incorporating Paneer into Your Diet

Paneer can be incorporated into a wide range of dishes, making it a versatile ingredient in Indian cuisine. It can be used in curries, stir-fries, salads, and even desserts. Paneer can be marinated and grilled, added to soups, or crumbled into salads for a protein boost.

To maximize the nutritional benefits of paneer, it is essential to prepare it in a healthy way. Avoid deep-frying paneer as it can increase the calorie content significantly. Instead, opt for grilling, sautéing, or baking methods to retain the protein content while keeping the overall calorie intake in check.


Paneer is a protein-rich cheese that offers several nutritional benefits. With its high protein content, paneer is an excellent choice for individuals looking to increase their protein intake, especially vegetarians and vegans. Additionally, paneer provides calcium, phosphorus, and essential vitamins, making it a valuable addition to a balanced diet.

Including paneer in your meals can help meet your protein requirements and support overall health. However, it is important to consume paneer in moderation and prepare it in a healthy way to avoid excessive calorie intake. As with any food, it is always recommended to consult with a healthcare professional or nutritionist to determine the appropriate portion sizes and dietary recommendations based on individual needs.