How Many Calories are There in Paneer?
All About Calories are There in Paneer
The calories in paneer often vary, depending on the type of paneer. Learning the calorie content of paneer will help you decide the kind of variant that you want to go for based on your diet and personal taste. However, you can even compare it with chicken and tofu to select the best option based on your specific dietary requirements.
Read ahead to learn about the calorie content and nutritional profile of different paneer types so you can make suitable choices for your dietary needs.
Number of Calories in Different Types of Paneer
The table below highlights the calories of different types of paneers :
| Paneer Variants | Calorie Content (per 100g) |
| Low-fat Paneer | 225 calories |
| Homemade Paneer | 250-300 calories |
| Full-fat Paneer | 321 calories |
Nutrition Profile of Paneer
Aside from being low in calories, people consume it because of its various nutritional values. The table below contains the nutrition profile of paneer:
| Nutrition | Amount per 100 g |
| Energy | 321 kcal |
| Total fat | 25 g |
| Dietary fibre | 0 g |
| Protein | 25 g |
| Carbohydrates | 3.57 g |
| Calcium | 407 mg |
| Sugar | 3.57 g |
| Potassium | 71 mg |
| Saturated fat | 17.9 g |
| Cholesterol | 89 mg |
| Trans fat | 0 g |
These nutrients present in paneer can offer numerous health benefits to individuals.
Benefits of Incorporating Paneer in Your Diet
Various health benefits that paneer offers you upon incorporating it into your diet include :
- Builds Muscles: Paneer's high protein content helps build muscles. It even helps repair tissues and muscles that tear due to vigorous exercise.
- Manages Weight: Its high quantity of protein and other nutrients offers a long-lasting feeling of fullness, curbing your cravings and managing your weight.
- Maintains Bone Health: Paneer contains vitamin D and calcium, contributing to stronger teeth and bones, particularly in people at risk of developing osteoporosis.
- Stabilizes Blood Sugar Level: It is low in carbohydrates and high in protein, helping to stabilize the level of sugar present in the blood.
- Increases Energy Levels: Paneer contains healthy fats and proteins that offer adequate energy to keep you active throughout the day.
Ways to Incorporate Paneer in Your Diet
Listed below are various ways in which you can incorporate paneer into your daily diet:
- Salads made by incorporating paneer
- Curry made with vegetables and paneer
- Pancakes stuffed with paneer
- Cutlets made of paneer
- Idlis and dosas stuffed with paneer
- Shakes made using fruits and paneer
Calories Present in Various Paneer Dishes
It is also important to learn about the number of calories present in the following foods with paneer before you consume them. The table below represents the different quantities of calories for each:
| Dishes | Preparation Method | Calories Present |
| Sprouts Paneer Salad | Combine sprouts and paneer | 150 kcal |
| Soya Paneer Salad | Fresh vegetables, soya, and paneer are combined to get a healthy salad | 160 kcal |
| Soya Paneer Cutlet | Made using soya and paneer | 180 kcal |
| Soya Paneer Tikki | Soya and paneer are primarily used | 170 kcal |
| Lauki and Paneer Curry | Prepared using bottle gourd and paneer | 330-412 calories |
| Banana Paneer Protein Shake | A nutritious protein shake made by combining banana and paneer | 250 kcal |
| Paneer Soya Chilla | Pancake prepared using a mixture of soya and paneer | 210 kcal |
| Paneer-Stuffed Moong Dal Cheela | A nutritious moong dal pancake stuffed with paneer | 200 kcal |
| Paneer Salad | Made of paneer and vegetables | 487 kcal |
| Soya Paneer Pulao | A nutritious polao made by combining paneer and soya chunks | 753 kcal |
| Moong Paneer Salad | Salad made using paneer and moong beans | 487 kcal |
| Paneer Poha | Poha made with paneer and vegetables | 753 kcal |
| Paneer Stuffed Idli | Idlis are made by stuffing paneer in them | 346.3 kcal |
| Moong Dal Paneer Dosa | A nutritious dosa can be prepared using paneer stuffing and moong dal batter | 416 kcal |
Essential Considerations for Paneer Dish Calorie Content
While preparing the paneer dishes, keep a few things in mind to balance the calorie count. To regulate the calorie count in paneer dishes, you can consider the following:
- Preparation of Paneer: The calorie content of the dish significantly depends on whether the paneer is baked, fried, or grilled.
- Ingredients of the Dish: The oils, sauces, and other ingredients you add to the dish contribute to its calories.
- Type of Paneer Used: The Calorie content of the paneer dish also depends on whether you use low-fat, full-fat, or homemade paneer.
- Size of Serving: The portion size of the food served also influences the number of calories consumed.
You can easily customize the number of calories consumed through paneer by modifying various aspects of the dish. Accordingly, you can consume it to fulfil your daily nutrient and calorie requirements, ensuring a healthy lifestyle.
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