Paneer
Packaged product Dairy and Eggs Ananda
Paneer contains 311 kcal per 100 g. A serving, 90 g (90 g) provides about 280 kcal.
Roughly 72% 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 (283 kcal per 100 g).
100 g provides 20% of the Daily Value for Vitamin B12, 16% of the Daily Value for iodine and 14% of the Daily Value for Riboflavin (B2).
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 | 311 kcal | |
| Total fat L | 25 g | 32% |
| Saturated fat L | 16 g | 80% |
| Trans fat L | 1.3 g | |
| Cholesterol L | 43 mg | 14% |
| Sodium L | 26 mg | 1% |
| Total carbohydrates L | 2.5 g | 0.9% |
| Dietary fiber L | 0 g | 0% |
| Total sugars L | 2.4 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 19 g | 38% |
| 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 | 123 mg | 9% |
| 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 72%
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
- Protein19 gbelow the median for dairy and eggs (median 19.5 g)
- Sugars2.4 gbelow the median for dairy and eggs (median 2.7 g)
- Fat25 gin the top quarter of dairy and eggs (median 22.1 g)
- Saturated fat16 gin the top quarter of dairy and eggs (median 14.2 g)
- Sodium26 mgbelow the median for dairy and eggs (median 34 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
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 |
|---|---|---|---|---|
| Amul Malai Paneer Amul | 312 | 20 g | 4 g | 24 g |
| malai paneer fresh Amul | 312 | 20 g | 4 g | 24 g |
| Paneer Ananda | 309 | 18.5 g | 2.5 g | 17.3 g |
| Malai Paneer Amul | 314 | 20 g | 4.5 g | 25 g |
| Fresh paneer Healthy India | 305 | 18.5 g | 2.5 g | 25 g |
| Paneer Govind | 318 | 16.2 g | 7.4 g | 24.8 g |
| Paneer Milky Moo | 319 | 21 g | 2.4 g | 25 g |
| Paneer iD | 302 | 18 g | 1.2 g | 23 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 311 kcal. Serving, 90 g (90 g): about 280 kcal.
Is Paneer high in protein?
Paneer contains 19 g of protein per 100 g (38% of the 50 g Daily Value), or 17.1 g in serving, 90 g (90 g). About 24% of its calories come from protein. Compared with other dairy and eggs, that is below the median (median 19.5 g).
How many carbs are in Paneer?
Paneer has 2.5 g of total carbohydrates per 100 g, including 0 g of fiber and 2.4 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 25 g of fat per 100 g, of which 16 g is saturated (80% of the Daily Value).
What vitamins and minerals does Paneer contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (20% DV), iodine (16% DV) and Riboflavin (B2) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Paneer?
100 g contains 26 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated October 18, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 8904124108074. License: ODbL 1.0 (Open Food Facts). Source record dated October 18, 2026. Imported November 6, 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.