Paneer calories
per portion, not per 100 g
133 kcal 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.
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.
Paneer calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 50 g serving.
| 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 |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| 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 |
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.
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.
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.