Calories in Ost, paneer
Generic food Mælk og æg
Ost, paneer contains 299 kcal per 100 g. A typical serving of 1 kop (246 g) provides about 736 kcal.
Roughly 48 % of its calories come from fat, with 31 % from carbohydrates and 22 % from protein (estimated with general energy factors).
That is less energy than the typical item in ost on FoodFactly, where the median is 340 kcal per 100 g across 35 foods.
100 g provides 109 % of the Daily Value for Vitamin B12, 51 % of the Daily Value for Riboflavin (B2) and 46 % of the Daily Value for calcium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 299 kcal | |
| Total fat C | 15,5 g | 20 % |
| Saturated fat C | 9 g | 45 % |
| Cholesterol C | 58 mg | 19 % |
| Sodium C | 185 mg | 8 % |
| Total carbohydrates C | 22,5 g | 8 % |
| Dietary fiber C | 0 g | 0 % |
| Total sugars C | 23,3 g | |
| Protein C | 15,9 g | 32 % |
| Vitamin A C | 155 µg | 17 % |
| Vitamin C C | 0 mg | 0 % |
| Vitamin D C | 5,3 µg | 27 % |
| Vitamin E C | 0,24 mg | 2 % |
| Vitamin K C | 1,5 µg | 1 % |
| Thiamin (B1) C | 0,27 mg | 23 % |
| Riboflavin (B2) C | 0,67 mg | 51 % |
| Niacin (B3) C | 0,51 mg | 3 % |
| Vitamin B6 C | 0,3 mg | 17 % |
| Folat (B9) C | 0 µg | 0 % |
| Vitamin B12 C | 2,6 µg | 109 % |
| Cholin C | 86,3 mg | 16 % |
| Calcium C | 597 mg | 46 % |
| Jern C | 0 mg | 0 % |
| Magnesium C | 58 mg | 14 % |
| Phosphor C | 490 mg | 39 % |
| Kalium C | 728 mg | 15 % |
| Zink C | 2 mg | 19 % |
| Kobber C | 0,006 mg | 0,7 % |
| Selen C | 9,3 µg | 17 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 22 %
- Carbohydrates 31 %
- Fat 48 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15,9 gin the lowest quarter of ost (median 22,1 g)
- Sugars23,3 gin the top quarter of ost (median 1,8 g)
- Fat15,5 gin the lowest quarter of ost (median 23,4 g)
- Saturated fat9 gin the lowest quarter of ost (median 14 g)
- Sodium185 mgin the lowest quarter of ost (median 819 mg)
- Protein per 100 kcal5,3 gprotein density, useful for comparing foods with different calorie levels
- Water41,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 3,3 g |
|---|---|
| Polyumættet fedt C | 0,52 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0,005 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0 g |
| Linolsyre (omega- 6, 18: 2) C | 0,56 g |
| SFA 4: 0 C | 0,33 g |
| SFA 6: 0 C | 0,26 g |
| SFA 8: 0 C | 0,17 g |
| SFA 10: 0 C | 0,41 g |
| SFA 12: 0 C | 0,47 g |
| SFA 14: 0 C | 1,5 g |
| SFA 16: 0 C | 4,2 g |
| SFA 18: 0 C | 1,5 g |
| MUFA 18: 1 C | 3,4 g |
| PUFA 18: 3 C | 0,063 g |
| PUFA 20: 4 C | 0,019 g |
| MUFA 16: 1 C | 0,23 g |
| PUFA 18: 4 C | 0 g |
| MUFA 20: 1 C | 0,019 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0,01 g |
Carotenoids (6)
| Betacaroten C | 34 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 150 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 41,5 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 0 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Other forms of Ost
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ost, sommerhus, fedtfattig, 1% mælkefedt, nedsat laktose | 74 | 12,4 g | 3,2 g | 1 g |
| Ost, parmesan, lavt natrium | 451 | 41,6 g | 3,7 g | 30 g |
| Ost, sommerhus, fedtfattig, 1% mælkefedt, med grøntsager | 67 | 10,9 g | 3 g | 1 g |
| Ost, mozzarella, lavt natrium | 280 | 27,5 g | 3,1 g | 17,1 g |
| Ost, monterey, med lavt fedtindhold | 313 | 28,2 g | 0,7 g | 21,6 g |
| Ost, sommerhus, fedtfattig, 1% mælkefedt, ikke tilsat natrium | 72 | 12,4 g | 2,7 g | 1 g |
| Ost, pasteuriseret proces, cheddar eller amerikansk, lavt natrium | 376 | 22,2 g | 1,6 g | 31,2 g |
| Ost, swiss Formand, lavt natrium | 374 | 28,4 g | 3,4 g | 27,4 g |
| Ost, swiss Formand, med lavt fedtindhold | 179 | 28,4 g | 3,4 g | 5,1 g |
| Ost, muenster, med lavt fedtindhold | 271 | 24,7 g | 3,5 g | 17,6 g |
| Ost, mozzarella, fedtfri | 141 | 31,7 g | 3,5 g | 0 g |
| Ost, sommerhus, med grøntsager | 95 | 10,9 g | 3 g | 4,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Osteerstatning, mozzarella | 248 | 11,5 g | 23,7 g | 12,2 g |
| Konsumis, soft serv, chokolade | 222 | 4,1 g | 22,2 g | 13 g |
| Fløjtetopping, fedtfrit | 224 | 3 g | 23,6 g | 13,1 g |
| Fløjtetopping, sukkerfri | 224 | 3 g | 23,6 g | 13,1 g |
| Isundae-kegle | 254 | 3 g | 28,9 g | 14 g |
| Isvaffel, chokolade dækket, med nødder, andre smagsvarianter end chokolade | 354 | 5,2 g | 34,4 g | 21,9 g |
| Flødeost, almindelig, flavored | 275 | 8,2 g | 14,1 g | 20,6 g |
| Konsumis, bar eller pind, chokolade dækket | 331 | 4,1 g | 24,5 g | 24,1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in ost?
100 g of ost has 299 kcal. 1 kop (246 g): about 736 kcal.
Is ost high in protein?
Ost contains 15,9 g of protein per 100 g (32 % of the 50 g Daily Value), or 39,1 g in 1 kop (246 g). About 22 % of its calories come from protein. Compared with other ost, that is in the lowest quarter (median 22,1 g).
How many carbs are in ost?
Ost has 22,5 g of total carbohydrates per 100 g, including 0 g of fiber and 23,3 g of sugars.
How much fat is in ost?
Ost contains 15,5 g of fat per 100 g, of which 9 g is saturated (45 % of the Daily Value).
What vitamins and minerals does ost contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (109 % DV), Riboflavin (B2) (51 % DV), calcium (46 % DV), phosphor (39 % DV) and Vitamin D (27 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in ost?
100 g contains 185 mg of sodium, 8 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705740. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.