Paneer (Indian Cottage Cheese) Calories and Nutrition
Also known as: Cottage cheese, Chhana, Indian cheese
100 g serving of Paneer (Indian Cottage Cheese) contains 299 calories, 15.9g protein, 22.5g carbs and 15.5g fat — a vegetarian dish in the dairy category.
Nutrition facts
| Nutrient | Per 100 g | Per 100 g serving |
|---|---|---|
| Calories | 299 kcal | 299 kcal |
| Protein | 15.86 g | 15.9 g |
| Carbs | 22.46 g | 22.5 g |
| Fat | 15.52 g | 15.5 g |
| Fiber | 0 g | 0 g |
| Sugar | 23.33 g | 23.3 g |
| Sodium | 185 mg | 185 mg |
| Saturated fat | 9.02 g | 9 g |
| Cholesterol | 58 mg | 58 mg |
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How Paneer (Indian Cottage Cheese) fits in your diet
A 100 g serving of paneer (indian cottage cheese) contributes about 15% of a 2,000-kcal daily target and roughly 32% of an average adult's 50 g daily protein floor. Typically made with full-fat milk, lemon juice or vinegar.
Fresh non-aged cheese made by curdling milk with lemon juice or vinegar. A primary protein source for Indian vegetarians. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in 100 g of paneer?
Full-fat paneer has roughly 296 kcal per 100 g. Low-fat or tofu-style paneer made from skim milk drops to around 200 kcal.
How much protein is in 100 g paneer?
A 100 g serving of paneer delivers about 21 g of high-quality complete protein, making it one of the best plant-vegetarian protein sources in Indian cuisine.
Is paneer good for weight loss?
Yes — paneer is satiating and high in protein, but also calorie-dense due to fat. Stick to 50–100 g servings, grill or air-fry instead of frying, and avoid cream-based gravies.
Is paneer better than chicken for protein?
Chicken breast has more protein per calorie (≈30 g per 165 kcal) than paneer (≈21 g per 296 kcal). Paneer is the better vegetarian option; chicken is leaner overall.
Can diabetics eat paneer?
Yes. Paneer is very low in carbohydrates and does not spike blood sugar. Choose low-fat paneer or limit to 50–80 g daily if cholesterol or weight is a concern.
Sources
Nutrition values for paneer (indian cottage cheese) are sourced from USDA FoodData Central (FDC 2705740). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026