How much protein is there in 100g paneer?

Paneer, also known as Indian cottage cheese, is a popular vegetarian protein source across Indian households. Whether it’s added to curries, grilled in tikkas, or stuffed into parathas, paneer is both delicious and nutrient-dense. For those tracking their macronutrients—especially protein—paneer is often considered a go-to food. But exactly how much protein is there in 100 grams of paneer? And what makes it such a valued ingredient in high-protein diets?

In this blog, we break down the protein content in paneer, its complete nutritional profile, how it compares to other proteins, and the healthiest ways to consume it.

Protein Content in 100g Paneer

On average, 100 grams of paneer contains around 18–21 grams of protein depending on how it's prepared. Homemade paneer tends to retain more moisture and has slightly less protein, while commercial paneer may be denser and yield higher protein content.

Paneer is a complete protein, containing all nine essential amino acids, making it particularly beneficial for vegetarians who might struggle to meet their protein needs from plant-based sources alone.

Why Protein Matters in a Balanced Diet

Protein is crucial for building and repairing tissues, including muscles, skin, hair, and organs. Including protein-rich foods like paneer in your daily meals can help:

• Promote muscle growth and recovery

• Support weight loss by increasing satiety

• Stabilize blood sugar levels

• Boost metabolism

• Maintain healthy hair, skin, and nails

Paneer as a Vegetarian Protein Source

One of the main challenges in vegetarian diets is sourcing high-quality protein. Paneer solves this problem by offering:

• High bioavailability of protein

• Slow-digesting casein protein that keeps you full longer

• Richness in calcium, which supports bone health

• Good fat content for energy and absorption of fat-soluble vitamins

Because it’s dairy-based, paneer also contributes to your daily intake of vitamin B12, phosphorus, and magnesium.

Comparing Paneer with Other Protein-Rich Foods

Paneer is not the leanest source of protein but is nutrient-rich and particularly suitable for vegetarian and low-carb diets.

Health Benefits of Eating Paneer

• Muscle support: Helps meet protein needs for growth and repair

• Weight management: High satiety helps reduce overeating

• Bone health: Rich in calcium and phosphorus

• Low glycemic: Suitable for diabetics in moderation

• Digestive health: Contains casein which digests slowly and steadily

When Is the Best Time to Eat Paneer?

Paneer is versatile and can be consumed at various times based on your goal:

• Breakfast: Include it in a stuffed paneer paratha or scrambled with vegetables for sustained energy

• Lunch: Add to a salad or pair with roti and sabzi

• Pre-workout: Paneer may be too heavy unless lightly grilled or eaten in small portions

• Post-workout: Paneer provides casein, which is slowly digested, making it suitable for muscle recovery when combined with faster proteins

• Dinner: Works well with low-carb dishes or grilled preparations to keep digestion light

Healthy Ways to Include Paneer in Your Diet

• Grilled paneer tikkas: Avoids added oil, packed with flavor

• Paneer bhurji: Made with minimal oil and added vegetables

• Paneer salads: Tossed with greens, olive oil, and herbs

• Paneer wrap: Use whole-wheat or multigrain roti with paneer and veggies

• Paneer in curries: Choose tomato-based gravies over creamy, high-fat ones

Avoid deep-fried paneer starters or heavily buttered dishes if you’re watching fat and calorie intake

Is Paneer Suitable for Weight Loss?

Yes—when consumed in moderation. Although paneer is high in fat, it is also high in protein, which:

• Increases satiety and reduces snacking

• Supports muscle mass retention during calorie deficits

• Has a thermic effect (body burns more calories digesting it)

Opt for low-fat paneer if you're strictly tracking calories, and balance it with vegetables, whole grains, or pulses to create complete meals

Who Should Moderate Paneer Intake?

• Individuals with high cholesterol: Full-fat paneer contains saturated fat, which should be limited

• Those with lactose intolerance: Though lower in lactose than milk, paneer may still cause digestive discomfort

• People with kidney issues: High-protein diets may need adjustment based on medical advice

Always consult a healthcare provider or nutritionist for personalized guidance

Conclusion

So, how much protein is there in 100g of paneer? On average, you’ll get 18 to 21 grams of high-quality protein, along with calcium, fats, and essential vitamins. Paneer is an excellent protein source for vegetarians, offering numerous health benefits when eaten in moderation

Whether your goal is building muscle, losing weight, or simply eating balanced meals, paneer can be a delicious and effective addition to your diet. From salads and tikkas to bhurji and wraps, its versatility means you never have to compromise on flavor or nutrition.