Paneer
Packaged product Dairy and Eggs Milky Mist
Paneer contains 190 kcal per 100 g. A serving, 1 portion, 50 g (50 g) provides about 95 kcal.
Roughly 53% of its calories come from protein, with 33% from fat and 14% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in dairy and eggs on FoodFactly, where the median is 289 kcal per 100 g across 67 products.
100 g provides 41% of the Daily Value for calcio, 16% of the Daily Value for Vitamina B12 and 13% of the Daily Value for iodine.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 190 kcal | |
| Total fat L | 7 g | 9% |
| Saturated fat L | 6,1 g | 31% |
| Trans fat L | 0 g | |
| Cholesterol L | 24 mg | 8% |
| Sodium L | 125 mg | 5% |
| Total carbohydrates L | 6,7 g | 2% |
| Dietary fiber L | 0 g | 0% |
| Total sugars L | 5,7 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 25 g | 50% |
| Vitamina A L | 1,4 µg | 0,2% |
| Vitamina C L | 1,1 mg | 1% |
| Vitamina D L | 0,057 µg | 0,3% |
| Vitamina E L | 0,007 mg | 0% |
| Thiamin (B1) L | 0,033 mg | 3% |
| Riboflavin (B2) L | 0,14 mg | 11% |
| Niacin (B3) L | 0,07 mg | 0,4% |
| Ácido pantoténico (B5) L | 0,28 mg | 6% |
| Vitamina B6 L | 0,034 mg | 2% |
| Folate (B9) L | 3,7 µg | 0,9% |
| Vitamina B12 L | 0,37 µg | 16% |
| Choline L | 0 mg | 0% |
| Calcio L | 529 mg | 41% |
| Iron L | 0,11 mg | 0,6% |
| Magnesio L | 11,8 mg | 3% |
| Fósforo L | 80,2 mg | 6% |
| Potasio L | 133 mg | 3% |
| Zinc L | 0,32 mg | 3% |
| Copper L | 0,011 mg | 1% |
| Manganese L | 0,04 mg | 2% |
| Selenio L | 1,3 µg | 2% |
| Iodine L | 19,2 µg | 13% |
| Chloride L | 76,5 mg | 3% |
% 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 53%
- Carbohydrates 14%
- Fat 33%
- Alcohol 0,2%
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
- Protein25 gin the top quarter of dairy and eggs (median 20 g)
- Sugars5,7 gin the top quarter of dairy and eggs (median 2,6 g)
- Fat7 gin the lowest quarter of dairy and eggs (median 22,1 g)
- Saturated fat6,1 gin the lowest quarter of dairy and eggs (median 14 g)
- Sodium125 mgin the top quarter of dairy and eggs (median 34 mg)
- Protein per 100 kcal13,2 gprotein density, useful for comparing foods with different calorie levels
- Water91,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada L | 0,45 g |
|---|---|
| Grasa poliinsaturada L | 0,45 g |
Sugars and starch (1)
| Starch L | 0 g |
|---|
Individual fatty acids (4)
| EPA (omega-3, 20:5 n-3) L | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) L | 0 g |
| ALA (omega-3, 18:3 n-3) L | 0,001 g |
| Ácido linoléico (omega-6, 18:2) L | 0,003 g |
Carotenoids (1)
| Betacaroteno L | 5,4 µg |
|---|
Other components (2)
| Agua L | 91,3 g |
|---|---|
| Alcohol L | 0,047 g |
Product details
- Brand
- Milky Mist
- Barcode
- 8904083300106
- Quantity
- 200g
- Label serving
- 1 portion (50 g)
- Category
- Paneer
- Nutri-Score
- C as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| High Protein Paneer Milky Mist | 190 | 25 g | 6,7 g | 7 g |
| Nourish+ High Protein Paneer Heritage | 203 | 25 g | 5,4 g | 9 g |
| High Protein paneer Organic MANDYA | 175 | 28 g | 4,5 g | 5 g |
| Plant Love Paneer Woolworths Food | 175 | 18,6 g | 1 g | 10,9 g |
| Low Fat Paneer FRU BON | 173 | 24,5 g | 4 g | 6,5 g |
| High Protein Paneer Amul | 170 | 25 g | 4 g | 6 g |
| Gowardhan paneer Gowardhan | 210 | 18 g | 2 g | 14,5 g |
| Low fat Panner Sid's Farm | 168 | 25 g | 3,7 g | 6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Paneer?
100 g of Paneer has 190 kcal. Serving, 1 portion, 50 g (50 g): about 95 kcal.
Is Paneer high in protein?
Paneer contains 25 g of protein per 100 g (50% of the 50 g Daily Value), or 12,5 g in serving, 1 portion, 50 g (50 g). About 53% of its calories come from protein. Compared with other dairy and eggs, that is among the highest quarter (median 20 g).
How many carbs are in Paneer?
Paneer has 6,7 g of total carbohydrates per 100 g, including 0 g of fiber and 5,7 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Paneer?
Paneer contains 7 g of fat per 100 g, of which 6,1 g is saturated (31% of the Daily Value).
What vitamins and minerals does Paneer contain?
Per 100 g, the most notable amounts relative to the Daily Value are calcio (41% DV), Vitamina B12 (16% DV), iodine (13% DV) and Riboflavin (B2) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Paneer?
100 g contains 125 mg of sodium, 5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated 29 de octubre de 2026. FoodFactly last checked it on 6 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 8904083300106. License: ODbL 1.0 (Open Food Facts). Source record dated 29 de octubre de 2026. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.