Cheese, Paneer
Last updated 3 Nov 2026
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Paneer is a fresh, unaged cheese made from milk. The figures here refer to the cheese itself, rather than a prepared dish containing paneer. It mainly provides protein and fat, and also supplies calcium. Per 100g, it contains 26g of protein, 25g of fat, including 15g of saturated fat, and 537mg of calcium.
Protein supports the growth and repair of body tissues, while calcium helps maintain bones and teeth and supports normal muscle function. The saturated fat content is worth noting for people monitoring their saturated fat intake. Cooking paneer with other ingredients can change the nutritional content of the finished dish. Full nutritional figures are provided in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 328 kcal |
Energy | 1363 kJ |
Fat | 25g |
of which saturates | 15g |
Carbohydrate | 0.9g |
of which sugars | 0.9g |
0g | |
26g | |
Salt | 0.05g |
Alcohol | 0g |
Water | 47g |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
254µg | |
0.41mg | |
Trace | |
0.2mg | |
0.1mg | |
25µg | |
537mg | |
Trace | |
23mg | |
383mg | |
69mg | |
Sodium | 19mg |
3.2mg | |
Trace |
Other types of cheese
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
304 kcal | 17g | 26g | – | |
343 kcal | 20g | 29g | 0g | |
375 kcal | 23g | 31g | – | |
290 kcal | 22g | 23g | 0g | |
314 kcal | 28g | 22g | 0g | |
273 kcal | 33g | 16g | 0g | |
416 kcal | 25g | 35g | 0g | |
103 kcal | 9.4g | 6g | 0g | |
68 kcal | 11g | 1.5g | 0g | |
342 kcal | 21g | 29g | 0g | |
402 kcal | 24g | 34g | – | |
394 kcal | 18g | 36g | 0g | |
413 kcal | 24g | 35g | 0g | |
341 kcal | 27g | 26g | 0g | |
399 kcal | 30g | 31g | 0g | |
250 kcal | 16g | 20g | 0g | |
320 kcal | 21g | 26g | 0g | |
377 kcal | 25g | 31g | 0g | |
409 kcal | 27g | 33g | – | |
313 kcal | 24g | 24g | 0g |
About these figures
Values are per 100g of the food as described (9 samples, sampled in spring and autumn). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.