How Much Protein in 100 gm Paneer? Complete Nutritional Guide

If you're looking for a reliable vegetarian protein source, paneer is one of the most trusted choices in Indian households. But the key question remains: how much protein in 100 gm paneer?

Using the actual nutrition label from the product you shared, let’s break it down accurately and practically.

👉 100 grams of paneer contains approximately 18.3 grams of protein

This falls perfectly within the general range of 18–21g protein, making paneer a high-protein vegetarian food suitable for daily consumption.

Nutritional Value of 100 gm Paneer

Here’s the exact nutritional breakdown based on the pack:

Nutrient	Per 100g	%RDA Per Serving*
Energy (kcal)	283.3	14.2
Protein (g)	16.1	29.8
Carbohydrates (g)	5.1	–
Total Sugar (g)	5.1	–
Added Sugar (g)	0.0	0.0
Total Fat (g)	22.0	–
Saturated Fat (g)	12.0	22.8
Trans Fat (g)	0.0	54.5
Cholesterol (mg)	0.0	–
Sodium (mg)	125	–
Calcium (mg)	125	6.2

 What This Means

• High Protein: Supports muscle building
• High Fat: Provides energy but should be consumed in moderation
• Zero Added Sugar: Clean and healthy option
• Good Calcium: Helps strengthen bones

This confirms paneer is not just protein-rich but also a nutrient-dense food.

Is Paneer a Good Source of Protein?

Absolutely, paneer is an excellent protein source-especially for vegetarians.

It contains casein protein, which digests slowly and helps in:

• Sustained muscle recovery
• Long-lasting fullness
• Reduced hunger cravings

Comparison with Other Foods

Food (100g)	Protein
Paneer	18.3g
Eggs	~13g
Chicken	~27g
Tofu	~8g

Paneer stands out as a strong vegetarian alternative, especially when compared to tofu and eggs.

Protein in Different Types of Paneer

Even though your pack shows standard paneer values, protein content can vary slightly:

Full-Fat Paneer (Like This One)

• Higher fat (22g as per label)
• Balanced protein (~18.3g)
• More calories

Low-Fat Paneer

• Lower fat
• Slightly higher protein percentage
• Ideal for weight loss

Homemade Paneer

• Depends on milk quality
• No preservatives
• Often fresher and cleaner

Store-Bought Paneer

• Consistent nutrition (like your pack)
• Convenient
• Quality depends on brand

Health Benefits of Paneer Protein

Including paneer in your diet can offer multiple benefits:

Muscle Growth

With 18.3g protein per 100g, paneer supports muscle repair and growth—perfect for gym-goers.

Weight Management

High protein increases satiety, helping reduce overeating.

Bone Strength

Calcium (125 mg) helps maintain strong bones and teeth.

Energy Supply

Healthy fats (22g) provide sustained energy throughout the day.

How Much Paneer Should You Eat Daily?

Your intake should match your fitness goals:

• Muscle Gain: 100–150g daily
• Weight Loss: 50–100g (prefer low-fat)
• General Health: 50–75g

👉 Since your paneer has 22g fat, moderation is important to avoid excess calorie intake.

Best Ways to Eat Paneer for Maximum Protein

To get the most benefit:

• ✅ Eat fresh or lightly cooked
• ❌ Avoid deep frying (adds unhealthy fat)
• ✅ Add to salads, wraps, or curries
• ✅ Pair with vegetables for better digestion

FAQs- Tamil Paal Paneer

1.Is paneer high in protein?

Yes, paneer contains around 18.3g protein per 100g, making it a high-protein vegetarian food.

2.Can I eat paneer daily?

Yes, but in moderation due to its fat content.

3.Is paneer good for gym?

Absolutely. It supports muscle recovery and strength building.

4.Does paneer increase weight?

It can if consumed in excess due to high fat. Portion control is key.

5.Is this paneer healthy?

Yes, as it has zero added sugar and good protein content, but should be balanced with other foods.

6.Which is better: paneer or chicken?

Chicken has more protein, but paneer is the best vegetarian alternative.

Conclusion

Now you have a clear answer to how much protein in 100 gm paneer—based on real product data, it contains 18.3 grams of protein, making it a powerful addition to your diet.

Paneer is ideal for:

• Muscle gain
• Daily protein intake
• Vegetarian diets

 🔥 Boost Your Health with Quality Dairy – Start Today!

Looking to add high-quality paneer and dairy products to your routine? Choose fresh, hygienic, and protein-rich dairy options like Tamil Paal to ensure you get the best nutrition for your family.

👉 Make the smart switch today—fuel your body with clean, protein-rich dairy!