Paneer calories
per portion, not per 100 g
The short answer
One portion, weighed
133kcal 1 curry portion — taken as 50 g — has about 133 calories, with 9.2 g protein, 2.0 g carbohydrate and 10.0 g fat. Two come to 265 kcal, three to 398 kcal.
Per 100 g, paneer carries 265 kcal and 18.3 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 g·REVIEWED JUL 2026
Serving assumed: 1 curry portion ≈ 50 g — full-cream cow-milk paneer, raw; IFCT's carbohydrate figure is not used, see the method page. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 g·REVIEWED JUL 2026
From a table row to one portion
- Read the per-100 g row for paneer out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 265 kcal and 18.3 g protein per 100 g.
- Weigh what is actually served. This site enters 1 curry portion at 50 g (full-cream cow-milk paneer, raw; IFCT's carbohydrate figure is not used, see the method page). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 265 × 50 ÷ 100 = 133 kcal per portion. Nothing is rounded up, adjusted or smoothed — two portions are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per portion = per 100 g × serving grams ÷ 100 Paneer = 265 kcal × 50 g ÷ 100 = 133 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Paneer, entered by the portion
The kitchen ledger: one portion at 50 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 portion | 50 g | 133 kcal | 9.2 g | 2.0 g | 10.0 g | 0.0 g |
| 2 portions | 100 g | 265 kcal | 18.3 g | 4.0 g | 20.0 g | 0.0 g |
| 3 portions | 150 g | 398 kcal | 27.5 g | 6.0 g | 30.0 g | 0.0 g |
| 100 g block | 100 g | 265 kcal | 18.3 g | 4.0 g | 20.0 g | 0.0 g |
| 1 large portion | 80 g | 212 kcal | 14.6 g | 3.2 g | 16.0 g | 0.0 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 curry portion (50 g) |
|---|---|---|
| Energy | 265 kcal | 133 kcal |
| Protein | 18.3 g | 9.2 g |
| Carbohydrate (available) | 4.0 g | 2.0 g |
| Fat | 20.0 g | 10.0 g |
| Dietary fibre | 0.0 g | 0.0 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 curry portion of paneer
Minutes of activity for a 70 kg adult to spend 133 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where paneer sits in an Indian plate
Among the 28 paneer & vegetable curries entries on this site, paneer ranks 1st for protein (18.3 g per 100 g) and 1st for energy density (265 kcal per 100 g). Nothing else in the group carries more protein per 100 g.
Protein supplies 28% of its energy, which is high for an Indian staple and the reason it keeps you full longer than the calorie count suggests. There is very little fibre here — 0.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 curry portion?
About 133 kcal for 1 curry portion, taken as 50 g (full-cream cow-milk paneer, raw; IFCT's carbohydrate figure is not used, see the method page). Two come to roughly 265 kcal and three to 398 kcal. Per 100 g, paneer carries 265 kcal.
How much protein is in paneer?
18.3 g per 100 g, which works out to 9.2 g in 1 curry portion. That is 28% of the energy in this food, and ranks 1st of 28 in the paneer & vegetable curries group on this site.
Is paneer good for weight loss?
At 265 kcal per 100 g it is energy-dense, so the portion decides everything. The protein share is high enough to be genuinely filling. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume full-cream cow-milk paneer, raw; ifct's carbohydrate figure is not used, see the method page. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from paneer & vegetable curries, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Source row: IFCT 2017 L003, Paneer. A deliberate, long-standing departure, documented on the method page. IFCT L003 puts paneer at 12.41 g of carbohydrate per 100 g, far above every other analysis of a curdled-milk cheese; a recipe-consistent 4.0 g is published instead. Paneer carries no fibre, so this is not a carbohydrate-basis question.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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