Calories in Paneer: Per 100g and Per Cube

Paneer delivers 265 kcal per 100g and roughly 80 kcal per standard 30g cube, according to USDA FoodData Central (NDB No. 01032).

Paneer is one of the most nutrient-dense protein sources in Indian vegetarian cooking, but its calorie count surprises many people because it looks light on the plate. Understanding the numbers — per 100g, per cube, and per restaurant portion — makes it far easier to fit paneer into any nutrition goal without guesswork.

Calories and Macros by Portion

The table below covers every common serving size, from a single cube to a full restaurant portion.

Serving	Weight	Calories	Protein	Fat	Carbs
1 small cube	20 g	53 kcal	3.6 g	4.0 g	0.6 g
1 standard cube	30 g	80 kcal	5.4 g	6.0 g	0.9 g
1 large restaurant cube	50 g	133 kcal	9.0 g	10.0 g	1.5 g
Home serving (75 g)	75 g	199 kcal	13.5 g	15.0 g	2.3 g
100 g (reference)	100 g	265 kcal	18.0 g	20.0 g	3.0 g
Full restaurant kadai (150 g)	150 g	398 kcal	27.0 g	30.0 g	4.5 g

Source: USDA FoodData Central, whole-milk paneer (FDC ID 1097995). Values rounded to one decimal.

The Macro Profile

Paneer is a fat-forward, high-protein food. The macronutrient split for 100g is roughly 27% protein, 68% fat, and 5% carbohydrate by calories. That fat is predominantly saturated (approximately 13g per 100g), which is worth noting for those managing LDL cholesterol. The carbohydrate content is very low — around 3g per 100g with under 0.5g of sugar — which is why paneer is a regular fixture in low-carb and diabetic-friendly Indian meal plans.

The protein quality is high. Paneer is a complete protein, supplying all nine essential amino acids, with a leucine content comparable to other dairy proteins. For vegetarians trying to hit protein targets for weight loss, paneer is one of a small number of plant-adjacent foods that competes with chicken or fish on a per-gram basis.

Does It Fit Your Goals?

Weight loss. Paneer is calorie-dense at 265 kcal per 100g, but the combination of protein and fat creates a strong satiety effect that tends to reduce overall intake at the meal. A 50-75g serving (133-199 kcal) alongside a large vegetable component is a common and effective approach. The risk is in rich restaurant preparations — paneer butter masala or shahi paneer can add 150-250 kcal of oil, cream, and butter on top of the paneer’s own calories, pushing a single dish past 600 kcal. Cooking paneer at home in tomato-based sauces or grilling it keeps the meal calorie count lean. Use the TDEE calculator to confirm how a paneer serving fits your daily energy budget.

Blood sugar management. Paneer’s glycemic load is effectively zero — the carbohydrate content is too low to produce a meaningful glucose response in isolation. When eaten as part of a mixed meal, the protein and fat in paneer slow gastric emptying and blunt the glycemic response of any rice, roti, or bread served alongside it. Studies on dairy protein and postprandial glucose show that whey and casein (both present in paneer) reduce the glucose spike from co-ingested carbohydrates. For people managing prediabetes or type 2 diabetes, paneer is generally considered a preferred protein source over legumes, which carry a higher carbohydrate load. See our full primer on glycemic load and meal planning for how to build a plate around this effect.

Building muscle on a vegetarian diet. At 18g of protein per 100g, paneer is competitive with most animal proteins. A 150g portion — not unusual for a post-workout meal — provides 27g of protein, sufficient to maximally stimulate muscle protein synthesis in most adults. Pair it with a fast-digesting carbohydrate source post-training for the most efficient anabolic environment.

Key Takeaways

• 100g paneer = 265 kcal, 18g protein, 20g fat, 3g carbs (USDA)
• One standard 30g cube = 80 kcal
• Restaurant portions run 150g or more — verify before logging
• Cooking method matters: grilled or dry-spiced paneer is far lower in calories than cream-based curries
• Near-zero glycemic load makes it suitable for low-carb and diabetic meal plans

Photograph your paneer dish with CalEye and let the AI estimate the portion weight in seconds — no measuring, no guessing.