How Much Protein Is in Paneer? (Per 100g & Per Serving)
Paneer contains approximately 18–20 g of protein per 100 g. A typical Indian serving of paneer — roughly 50–80 g, the amount in a small katori of paneer sabzi or a couple of tikka cubes — therefore delivers about 9–16 g of protein. That makes paneer one of the most protein-dense vegetarian foods in the Indian kitchen, though the exact number shifts with fat content and how it is made.
- Paneer has roughly 18–20 g of protein per 100 g — among the highest of any everyday Indian vegetarian food.
- A realistic serving (50–80 g) gives about 9–16 g of protein, not the full 18–20 g many people assume.
- Paneer is a complete protein: it carries all nine essential amino acids, unlike most dals and grains on their own.
- It is calorie- and saturated-fat-dense, so quantity matters if you are watching weight or cholesterol.
- Hitting 50–60 g of protein a day from paneer alone is impractical — combine it with dal, curd and, on busy days, a plant-based shake.
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How much protein is in paneer, exactly?
Paneer (Indian cottage cheese, made by curdling hot milk with lemon or vinegar) is one of the richest vegetarian protein sources most Indian households already stock. Drawing on ICMR-NIN nutritive value tables and the USDA FoodData Central database, full-fat paneer sits at roughly 18–20 g of protein per 100 g. Low-fat or malai-reduced paneer can edge slightly higher in protein per 100 g, because removing fat concentrates the protein by weight.
The number that actually matters, though, is protein per serving — and here is where most people overestimate. You rarely eat 100 g of paneer in one sitting. A restaurant portion of paneer butter masala might carry only 40–60 g of actual paneer swimming in a rich gravy, while a home-cooked paneer bhurji or a plate of paneer tikka is closer to 60–100 g. So a normal serving lands at roughly 9–16 g of protein, not the tidy 18–20 g figure quoted online.
Protein in paneer per 100g vs per serving
Here is a realistic breakdown across the ways Indians actually eat paneer. Values are approximate and based on ICMR-NIN and USDA data; the exact figure shifts with the type of milk, fat content and preparation.
| Portion | Approx. weight | Approx. protein | Everyday context |
|---|---|---|---|
| Per 100 g (full-fat) | 100 g | ~18–20 g | The standard reference figure |
| Small katori (sabzi) | ~50 g paneer | ~9–10 g | Home paneer bhurji or matar paneer helping |
| 2–3 tikka cubes | ~60–70 g | ~11–14 g | Starter portion of paneer tikka |
| Generous serving | ~80–100 g | ~15–20 g | A protein-focused meal or gym plate |
| Low-fat paneer | 100 g | ~20–22 g | Slightly higher protein per 100 g |
Note: figures vary by roughly ±2 g depending on milk type (cow vs buffalo), moisture and fat. Treat all values as approximate.
Is paneer a complete protein?
Yes — and this is where paneer genuinely stands apart from most plant foods in the Indian diet. As a dairy protein, paneer contains all nine essential amino acids in usable amounts, so it is a complete protein. Most dals, on the other hand, are low in methionine, and cereals like rice and wheat are low in lysine, which is exactly why the classic dal-chawal or dal-roti pairing exists. Paneer needs no such pairing to cover the amino-acid bases.
This matters for vegetarians who do not eat eggs or meat. Alongside curd, milk and soya, paneer is one of the few readily available complete-protein foods in an Indian pantry. If you are mapping out your wider protein strategy, our complete guide to plant protein in India explains how to combine incomplete plant sources so they work as well as complete ones.
How paneer compares with other Indian protein foods
Paneer is protein-dense, but it is not the outright leader by weight — that title goes to dry soya chunks. Here is how common Indian foods stack up per 100 g so you can see where paneer fits.
| Food | Protein per 100 g | Note |
|---|---|---|
| Soya chunks (dry) | ~52 g | Highest plant protein by weight; expands on cooking |
| Roasted chana | ~18–20 g | Portable, complete-ish snack |
| Raw moong dal (dry) | ~24 g | ~7–9 g once cooked into dal |
| Paneer (full-fat) | ~18–20 g | Complete protein; also high in calcium |
| Tofu (firm) | ~8–12 g | Lower fat; dairy-free paneer swap |
| Curd / dahi | ~3–4 g | Greek-strained curd is higher |
| 1 roti (whole wheat) | ~2.5–3 g per roti | Pairs with dal for a complete profile |
The takeaway: paneer wins on protein quality (complete, highly usable) and calcium, while soya chunks and dry dals win on protein per rupee and per 100 g. A smart Indian plate uses both.
Paneer vs tofu: which has more protein?
Per 100 g, paneer (~18–20 g) generally out-scores firm tofu (~8–12 g) on protein. But tofu carries far less saturated fat, is dairy-free and lactose-free, and delivers a complete plant protein of its own from soy. For anyone who is lactose-intolerant — extremely common across India — or watching saturated fat, tofu is a sensible swap even though you may need a slightly larger portion to match paneer's protein.
Is paneer good for weight loss and muscle?
Paneer can support both, with a caveat. Its high protein content helps with satiety and muscle repair, which is useful whether you are training or trying to eat less overall. The caveat is that full-fat paneer is also calorie- and saturated-fat-dense — roughly 260–300 kcal per 100 g — so large helpings, especially in cream-heavy gravies, add up fast. For weight management, favour grilled paneer tikka, paneer bhurji or paneer in a light tomato-based sabzi over butter-masala or malai preparations, and keep an eye on portion size.
ICMR-NIN suggests roughly 0.8–1.0 g of protein per kg of body weight per day for most Indian adults, so a 60 kg person needs around 48–60 g daily, with active individuals often aiming higher. Paneer is a strong contributor, but reaching that target from paneer alone would mean eating 250–300 g a day — too much fat and cost for most people. It works best as one part of a varied plan, which is exactly the logic behind KABO's approach to whole-body nutrition.
How to get more protein from paneer without more fat
- Choose leaner preparations: grilled tikka, bhurji or a light sabzi over cream-based curries.
- Try low-fat paneer: it keeps most of the protein while trimming saturated fat.
- Pair, don't pile: a smaller paneer portion plus dal and curd spreads protein across the meal without a fat overload.
- Mind the katori: weigh once or twice so you know what your usual serving really contains.
- Swap in tofu sometimes: useful if you are lactose-intolerant or reducing dairy fat.
When paneer alone is not enough
Paneer is excellent, but relying on it to close your entire daily protein gap is impractical — you would either overshoot on fat and calories or spend a lot on it. This is where a convenient, complete plant protein helps on the days your meals fall short. It is not about replacing paneer, dal or curd; it is about topping up.
KABO is an India-made, plant-based all-in-one nutrition shake that delivers 23.11 g of complete plant protein per 54 g serving from a pea and brown-rice blend, plus 26 vitamins and minerals (including biotin 40 mcg, B12, vitamin D, iron and zinc), 8 billion CFU of probiotics, digestive enzymes and 60+ superfoods. It is dairy-free, lactose-free and FSSAI-licensed — a useful option if paneer does not sit well with you or you simply want a quick, consistent protein top-up. If you are deciding between options, our guide on how to choose a plant protein in India walks through what to look for.
Frequently asked questions
How much protein is in 100g of paneer?
Full-fat paneer contains approximately 18–20 g of protein per 100 g, based on ICMR-NIN and USDA data. Low-fat paneer can be slightly higher, around 20–22 g per 100 g, because removing fat concentrates the protein by weight. Treat these as approximate values that vary with milk type and moisture.
How much protein is in one serving of paneer?
A typical Indian serving of 50–80 g — a small katori of paneer sabzi or a couple of tikka cubes — provides roughly 9–16 g of protein. Restaurant gravies often contain less actual paneer than you would expect, so the real figure per plate is usually lower than the per-100 g number suggests.
Is paneer a complete protein?
Yes. As a dairy food, paneer contains all nine essential amino acids in usable amounts, making it a complete protein. This sets it apart from most dals (low in methionine) and cereals (low in lysine), which is why it is such a valuable food for Indian vegetarians who do not eat eggs or meat.
Which has more protein, paneer or tofu?
Per 100 g, paneer generally has more protein (~18–20 g) than firm tofu (~8–12 g). However, tofu is dairy-free, lactose-free and lower in saturated fat, making it a useful swap for people who are lactose-intolerant or watching fat intake, even if a slightly larger portion is needed to match paneer.
Can I eat paneer every day for protein?
Yes, in sensible portions. Paneer is a great daily protein source, but full-fat paneer is calorie- and saturated-fat-dense, so keep servings moderate (around 50–100 g) and favour grilled or lightly cooked preparations over cream-heavy ones. If you have cholesterol or other health concerns, check with a doctor or dietitian.
Paneer is one of the best complete proteins in the Indian kitchen — but a katori or two rarely covers your full daily need on its own. On the days your meals fall short, KABO's plant-based shake adds 23.11 g of complete protein per serving alongside 60+ superfoods and 26 vitamins and minerals. It works alongside your paneer, dal and roti, not instead of them. Explore KABO.