Paneer
Packaged product Dairy and Eggs iD
Paneer contains 302 kcal per 100 g. A serving, 50 g (50 g) provides about 151 kcal.
Roughly 73% of its calories come from fat, with 25% from protein and 2% 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 16% of the Daily Value for Vitamin B12, 14% of the Daily Value for iodine and 13% of the Daily Value for Vitamin C.
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 | 302 kcal | |
| Total fat L | 23 g | 29% |
| Saturated fat L | 15.4 g | 77% |
| Cholesterol L | 1.9 mg | 0.6% |
| Sodium L | 21 mg | 0.9% |
| Total carbohydrates L | 1.2 g | 0.4% |
| Dietary fiber L | 0.059 g | 0.2% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 18 g | 36% |
| Vitamin A L | 1.4 µg | 0.2% |
| Vitamin C L | 11.6 mg | 13% |
| Vitamin D L | 0.057 µg | 0.3% |
| Vitamin E L | 0.016 mg | 0.1% |
| Thiamin (B1) L | 0.043 mg | 4% |
| Riboflavin (B2) L | 0.14 mg | 11% |
| Niacin (B3) L | 0.082 mg | 0.5% |
| Pantothenic acid (B5) L | 0.31 mg | 6% |
| Vitamin B6 L | 0.039 mg | 2% |
| Folate (B9) L | 10.4 µg | 3% |
| Vitamin B12 L | 0.37 µg | 16% |
| Calcium L | 96.6 mg | 7% |
| Iron L | 0.058 mg | 0.3% |
| Magnesium L | 10.7 mg | 3% |
| Phosphorus L | 78.5 mg | 6% |
| Potassium L | 153 mg | 3% |
| Zinc L | 0.4 mg | 4% |
| Copper L | 0.019 mg | 2% |
| Manganese L | 0.009 mg | 0.4% |
| Selenium L | 3.6 µg | 7% |
| Iodine L | 20.9 µg | 14% |
% 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 25%
- Carbohydrates 2%
- 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 gbelow the median for dairy and eggs (median 19.5 g)
- Fiber0.059 gin the top quarter of dairy and eggs (median 0 g)
- Sugars0 gin the lowest quarter of dairy and eggs (median 2.7 g)
- Fat23 gabove the median for dairy and eggs (median 22.1 g)
- Saturated fat15.4 gabove the median for dairy and eggs (median 14.2 g)
- Sodium21 mgin the lowest quarter of dairy and eggs (median 34 mg)
- Protein per 100 kcal6 gprotein density, useful for comparing foods with different calorie levels
- Water90.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 0 g |
|---|
Carotenoids (1)
| Beta-carotene L | 5.9 µg |
|---|
Other components (2)
| Water L | 90.9 g |
|---|---|
| Alcohol L | 0 g |
Product details
Ingredients
MILK AND LEMON CONCENTRATE
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 |
|---|---|---|---|---|
| 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 |
| 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 |
| Fresh paneer Healthy India | 305 | 18.5 g | 2.5 g | 25 g |
| A2 Paneer Dairy Tales | 297 | 18.6 g | 4.5 g | 22.7 g |
| Paneer Ananda | 309 | 18.5 g | 2.5 g | 17.3 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 302 kcal. Serving, 50 g (50 g): about 151 kcal.
Is Paneer high in protein?
Paneer contains 18 g of protein per 100 g (36% of the 50 g Daily Value), or 9 g in serving, 50 g (50 g). About 25% 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 1.2 g of total carbohydrates per 100 g, including 0.059 g of fiber and 0 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 23 g of fat per 100 g, of which 15.4 g is saturated (77% 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 (16% DV), iodine (14% DV), Vitamin C (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 21 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated June 22, 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 8906020580572. License: ODbL 1.0 (Open Food Facts). Source record dated June 22, 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.