Indian food calories
Calories in Paneer (full-fat, raw) (पनीर)
80 g (standard recipe serving) of paneer (full-fat, raw) has about 210 kcal. Per 100 g it provides 265 kcal, 18 g protein, 3.5 g carbohydrate and 20 g fat.
| Portion | Weight | Calories |
|---|---|---|
| 80 g (standard recipe serving) | 80 g | 210 kcal |
| 50 g cube portion | 50 g | 135 kcal |
| 100 g | 100 g | 265 kcal |
Macros per 100 g
| Energy | 265 kcal |
| Protein | 18 g |
| Carbohydrate | 3.5 g |
| Fat | 20 g |
| Fibre | 0 g |
What changes the number
Paneer is high-protein and high-fat at the same time, which is why it flatters a vegetarian diet on paper and quietly overshoots on calories. 100 g gives about 18 g protein for 265 kcal — compare tofu at roughly a third of the calories, or low-fat paneer at around 200. The bigger issue is usually the gravy: paneer butter masala is mostly cream and cashew, and the dish can run 400–500 kcal per serving before the paneer is counted.
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The other half of the question: is paneer good for weight loss?
Learn the method: how to count calories in Indian food · your daily calorie target
Where this number comes from
Primary source: MetaFit Indian Curated v1.0, entry paneer_raw — the same dataset the MetaFit app logs against. Checked by MetaFit Nutrition Team on 2026-09-22.
Cross-checked against USDA FoodData Central (Cheese, paneer), which gives 299 kcal per 100 g — a 12.8% difference.
Home recipes vary, especially in oil and ghee.