Fresh paneer
Packaged product Dairy and Eggs Healthy India
Fresh paneer contains 305 kcal per 100 g.
Roughly 73% of its calories come from fat, with 24% from protein and 3% from carbohydrates (estimated with general energy factors).
That is close to the median for dairy and eggs on FoodFactly (290 kcal per 100 g).
100 g provides 37% of the Daily Value for calcium, 20% of the Daily Value for Vitamin B12 and 16% of the Daily Value for iodine.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 305 kcal | |
| Total fat L | 25 g | 32% |
| Saturated fat L | 0.11 g | 0.6% |
| Cholesterol L | 2.5 mg | 0.8% |
| Sodium L | 43.2 mg | 2% |
| Total carbohydrates L | 2.5 g | 0.9% |
| Dietary fiber L | 0 g | 0% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 18.5 g | 37% |
| Vitamin A L | 1.8 µg | 0.2% |
| Vitamin C L | 1.3 mg | 1% |
| Vitamin D L | 0.075 µg | 0.4% |
| Vitamin E L | 0.009 mg | 0.1% |
| Thiamin (B1) L | 0.043 mg | 4% |
| Riboflavin (B2) L | 0.18 mg | 14% |
| Niacin (B3) L | 0.092 mg | 0.6% |
| Pantothenic acid (B5) L | 0.36 mg | 7% |
| Vitamin B6 L | 0.044 mg | 3% |
| Folate (B9) L | 4.9 µg | 1% |
| Vitamin B12 L | 0.49 µg | 20% |
| Calcium L | 485 mg | 37% |
| Iron L | 0.03 mg | 0.2% |
| Magnesium L | 11.6 mg | 3% |
| Phosphorus L | 99 mg | 8% |
| Potassium L | 157 mg | 3% |
| Zinc L | 0.42 mg | 4% |
| Copper L | 0.012 mg | 1% |
| Manganese L | 0.006 mg | 0.2% |
| Selenium L | 1.7 µg | 3% |
| Iodine L | 24.3 µg | 16% |
| Chloride L | 100 mg | 4% |
% 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 24%
- Carbohydrates 3%
- Fat 73%
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
- Protein18.5 gbelow the median for dairy and eggs (median 20 g)
- Sugars0 gin the lowest quarter of dairy and eggs (median 2.7 g)
- Fat25 gin the top quarter of dairy and eggs (median 22.1 g)
- Saturated fat0.11 gin the lowest quarter of dairy and eggs (median 14 g)
- Sodium43.2 mgabove the median for dairy and eggs (median 34.7 mg)
- Protein per 100 kcal6.1 gprotein density, useful for comparing foods with different calorie levels
- Water90.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 0.046 g |
|---|---|
| Polyunsaturated fat L | 0.006 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 |
| Linoleic acid (omega-6, 18:2) L | 0.004 g |
Carotenoids (1)
| Beta-carotene L | 7 µg |
|---|
Other components (2)
| Water L | 90.8 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Healthy India
- Barcode
- 8908021743000
- Quantity
- 200 gram
- Category
- Paneer
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Milk Solids
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Milk
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Paneer iD | 302 | 18 g | 1.2 g | 23 g |
| Paneer Ananda | 309 | 18.5 g | 2.5 g | 17.3 g |
| Akshayakalpa Malai Paneer Akshayakalpa Organic | 300 | 20.5 g | 0.5 g | 24 g |
| Nanak malai paneer Nanak | 300 | 20 g | 3.3 g | 23.3 g |
| Nanak paneer Nanak | 300 | 20 g | 3.3 g | 23.3 g |
| Paneer (Cottage cheese) Haldiram's | 300 | 16.7 g | 6.7 g | 23.3 g |
| Paneer NANAK | 300 | 20 g | 3.3 g | 23.3 g |
| Paneer Ananda | 311 | 19 g | 2.5 g | 25 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- Open Food Facts, record 8908021743000. License: ODbL 1.0 (Open Food Facts). Source record dated October 22, 2026. Imported November 12, 2026.
Last updated: . Data quality score: 95/100 (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.