Paneer: Carbs, Protein, Fat & Calories
One serving of paneer (100 g block (100 g)) has 3.6 g carbs (3.6 g net), 25 g protein, 25 g fat and 321 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Paneer by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g block (100 g) | 321 | 3.6 g | 3.6 g | 25 g | 25 g |
| ½ cup cubes (75 g) | 241 | 2.7 g | 2.7 g | 18.8 g | 18.8 g |
| 1 oz (28 g) | 91 | 1 g | 1 g | 7.1 g | 7.1 g |
| 100 g | 321 | 3.6 g | 3.6 g | 25 g | 25 g |
Key facts
- 4% of its calories come from carbs, 29% from protein and 66% from fat — it is mainly a fat food.
- Among the 12 foods in Eggs, Dairy & Plant Protein, it ranks #8 of 12 for protein per calorie.
- To get 30 g of protein you need about 120 g (4.2 oz) — 385 calories.
- One serving (100 g block, 100 g) has 16 g saturated fat — 80% of the daily value.
Compare with other eggs, dairy & plant protein (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Egg (Whole) | 143 | 0.7 g | 0.7 g | 12.6 g | 9.5 g |
| Egg White | 52 | 0.7 g | 0.7 g | 10.9 g | 0.2 g |
| Milk (Whole) | 61 | 4.8 g | 4.8 g | 3.2 g | 3.3 g |
| Milk (2%) | 50 | 4.8 g | 4.8 g | 3.3 g | 2 g |
| Greek Yogurt (Plain Nonfat) | 59 | 3.6 g | 3.6 g | 10.2 g | 0.4 g |
| Yogurt / Curd (Plain Whole Milk) | 61 | 4.7 g | 4.7 g | 3.5 g | 3.3 g |
| Cottage Cheese (2%) | 84 | 4.3 g | 4.3 g | 11 g | 2.3 g |
| Cheddar Cheese | 403 | 1.3 g | 1.3 g | 24.9 g | 33 g |
| Mozzarella (Part-skim) | 254 | 2.8 g | 2.8 g | 24.3 g | 15.9 g |
| Paneer | 321 | 3.6 g | 3.6 g | 25 g | 25 g |
| Tofu (Firm) | 144 | 2.8 g | 0.5 g | 17.3 g | 8.7 g |
| Whey Protein Powder (typical) | 400 | 10 g | 10 g | 80 g | 5 g |
Frequently asked questions
How many carbs are in paneer?
One serving of paneer (100 g block, 100 g) has 3.6 g of carbohydrate, including 0 g of fiber, so 3.6 g net carbs. Per 100 g it has 3.6 g carbs (3.6 g net).
How much protein is in paneer?
One serving of paneer (100 g block, 100 g) has 25 g of protein (50% of the daily value). Per 100 g it has 25 g of protein.
How much fat and how many calories are in paneer?
One serving of paneer (100 g block, 100 g) has 321 calories and 25 g of fat, of which 16 g is saturated. Per 100 g: 321 calories and 25 g fat.
Is paneer keto-friendly?
Yes — paneer has only 3.6 g net carbs per 100 g, which fits easily into a keto limit of 20–50 g net carbs a day.
Is paneer a good source of protein?
Yes. One serving of paneer (100 g block, 100 g) provides 25 g protein — over 20% of the daily value, so it counts as “high in protein”. It gives 7.8 g protein per 100 calories.
Calculators
- Carb Counter — add paneer to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.