Summary
Calories
299
kcal / 100 g
Protein
15.9
g / 100 g
Carbohydrates
22.5
g / 100 g
Fat
15.5
g / 100 g
Where the energy comes from
- Protein 22%
- Carbohydrates 30%
- Fat 48%
100 grams of Paneer contain 299 kcal, 15.9 g protein, 22.5 g carbohydrates and 15.5 g fat.
High protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Paneer Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 155 µg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 5.3 µg | 106% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 1.5 µg | 2% |
| Vitamin B1 (thiamin) | 0.27 mg | 25% |
| Vitamin B2 (riboflavin) | 0.67 mg | 48% |
| Vitamin B3 (niacin) | 0.51 mg | 3% |
| Vitamin B6 | 0.3 mg | 21% |
| Vitamin B12 | 2.6 µg | 105% |
| Folate | 0 µg | 0% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 597 mg | 75% |
| Iron | 0 mg | 0% |
| Magnesium | 58 mg | 15% |
| Phosphorus | 490 mg | 70% |
| Potassium | 728 mg | 36% |
| Sodium | 185 mg | 8% |
| Zinc | 2 mg | 20% |
| Copper | 0.006 mg | 1% |
| Selenium | 9.3 µg | 17% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 9 g |
| Monounsaturated fat | 3.3 g |
| Polyunsaturated fat | 0.52 g |
| Cholesterol | 58 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains
- Milk
- Vegan
- No
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- No
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Cheese, paneer. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Paneer?
- 100 grams of Paneer contain 299 kcal.
- How much protein is in Paneer?
- 100 grams contain 15.9 g of protein; 22% of its energy comes from protein.
- Is Paneer gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Paneer vegan?
- No, it contains animal products.