Paneer: what it contains and why it matters
Paneer is fresh Indian cheese. This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of paneer
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 257 kcal | ICMR-NIN |
| Protein | 18.86 g | ICMR-NIN |
| Total Fat | 20.78 g | ICMR-NIN |
| Carbohydrate | 4.54 g | ICMR-NIN |
| Calcium | 480 mg | ICMR-NIN |
| Phosphorus | 299 mg | ICMR-NIN |
| Magnesium | 18.4 mg | ICMR-NIN |
| Zinc | 2.14 mg | ICMR-NIN |
| Sodium | 22.4 mg | ICMR-NIN |
Which lab parameters does paneer relate to?
Calcium
Calcium is the main mineral in bones and teeth, and is also needed for muscles and nerves [WHO].
Understand your Calcium result →See all calcium-rich foods →
Protein
Dietary protein provides the amino acids the body uses to build and repair tissue [WHO].
Phosphorus
Phosphorus works together with calcium to build and maintain bones and teeth [WHO].
Vegetarian and dietary notes
Paneer is an unaged dairy cheese suitable for lacto-vegetarian diets, but it is not suitable for vegan diets because it is derived from ruminant milk.
Frequently asked questions
What are the primary macronutrients in paneer?
Per 100 g, paneer contains 18.86 g of protein, 20.78 g of total fat, and 4.54 g of carbohydrate [ICMR-NIN]. Fat and protein provide the majority of its 257 kcal energy value [ICMR-NIN].
How much calcium does paneer provide?
Paneer provides 480 mg of calcium per 100 g [ICMR-NIN]. Calcium is an essential mineral required for the mechanical rigidity of bone tissue, neuromuscular transmission, and vascular contraction.
What is the biological function of the protein found in paneer?
Paneer provides 18.86 g of protein per 100 g [ICMR-NIN]. Dietary protein supplies amino acids used by the body for the synthesis of cellular structures, enzymes, immunoglobulins, and hormones.
How much phosphorus is present in paneer and what is its role?
Paneer contains 299 mg of phosphorus per 100 g [ICMR-NIN]. Phosphorus is an essential component of cell membrane phospholipids, nucleic acids, and adenosine triphosphate (ATP), and forms calcium phosphate crystals in skeletal tissue.
Does paneer contain significant amounts of sodium?
Fresh paneer contains 22.4 mg of sodium per 100 g [ICMR-NIN]. Sodium is an extracellular electrolyte involved in maintaining cellular fluid balance, osmotic pressure, and electrical gradients across cell membranes.
Sources
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/