InstaCuppa paneer protein guide - 150 g of paneer cubes on a digital kitchen scale

Paneer Protein: Per 100g, 150g, 250g & 1 kg (Full Chart)

Paneer Protein: Per 100g, 150g, 250g & 1 kg (Full Chart)

By the InstaCuppa Nutrition Team • Last updated: 13 September 2026 • 8 min read

In This Article
  1. Paneer Protein Per 100g
  2. Full Chart: 20 g to 1 kg
  3. Protein in 150g Paneer
  4. Protein in 250g Paneer
  5. Protein in 1 kg Paneer
  6. How Many Cubes Make 100 g?
  7. Cow Paneer vs Buffalo Paneer
  8. Raw vs Cooked Paneer
  9. 100 g Paneer or 500 ml Milk?
  10. Amino Acids and Leucine
  11. The Paneer Water You Throw Away
  12. How Much Paneer Per Day?
  13. Best Time to Eat Paneer
  14. The Calcium Claim to Ignore
  15. Paneer Me Kitna Protein Hota Hai?
  16. FAQs

You want the paneer protein number for your portion. Not per 100 g. Per the 150 g you actually cooked.

So this page is a chart first. Every common paneer weight, from one cube to a full kilo.

Quick answer: Paneer has 18.86 g of protein per 100 g. That means about 9.4 g in 50 g, 28.3 g in 150 g, 47.2 g in 250 g and 188.6 g in 1 kg. The figure comes from the Indian Food Composition Tables 2017, food code L003.

How Much Protein Is in 100g of Paneer?

100 g of paneer has 18.86 g of protein. It also has 24.78 g of fat, 2.41 g of carbohydrate and 1278 kJ of energy, which is about 305 calories.

That number is not a guess. It comes from the Indian Food Composition Tables 2017, published by ICMR-NIN.

Paneer sits at food code L003 in that book. The lab tested samples from six regions of India.

Paneer, per 100 g — IFCT 2017 (ICMR-NIN), food code L003
Nutrient Per 100 g
Protein 18.86 g
Total fat 24.78 g
Carbohydrate 2.41 g
Moisture 51.96 g
Energy 1278 kJ (about 305 kcal)

So paneer is roughly one-fifth protein by weight. For a vegetarian food, that is hard to beat.

But notice the fat. Paneer carries more fat than protein, gram for gram.

Paneer Protein Chart: 20 g to 1 kg

Find your weight in the left column. The protein figure is that weight multiplied by 18.86 per cent.

Bookmark this table. It answers the question for any portion you cook.

Paneer protein and calories by weight, calculated from IFCT 2017 (18.86 g protein and 305 kcal per 100 g)
Paneer weight Protein Calories Roughly
20 g 3.8 g 61 kcal 1 tiny cube
25 g 4.7 g 76 kcal 1 medium cube
30 g 5.7 g 92 kcal 1 large cube
40 g 7.5 g 122 kcal
45 g 8.5 g 137 kcal
50 g 9.4 g 152 kcal 1 thick slice
60 g 11.3 g 183 kcal
80 g 15.1 g 244 kcal small bowl
100 g 18.9 g 305 kcal standard serving
110 g 20.7 g 336 kcal
120 g 22.6 g 366 kcal
150 g 28.3 g 458 kcal typical sabzi portion
160 g 30.2 g 488 kcal
180 g 33.9 g 549 kcal
200 g 37.7 g 610 kcal 1 retail block
220 g 41.5 g 671 kcal
250 g 47.1 g 762 kcal
260 g 49.0 g 793 kcal
300 g 56.6 g 915 kcal
500 g 94.3 g 1525 kcal half kilo
1 kg (1000 g) 188.6 g 3050 kcal 1 kilo
Do the maths yourself: protein in grams = your paneer weight × 0.1886. So 175 g of paneer gives 175 × 0.1886, which is 33 g.

How Much Protein Is in 150g of Paneer?

150 g of paneer has 28.3 g of protein and about 458 calories. Gram for gram, paneer beats a boiled egg by about 40 per cent (18.86 g against 13.43 g per 100 g, IFCT 2017).

150 g is the most searched paneer weight in India. It is also the usual amount in a two-person paneer sabzi.

For a 65 kg adult man, 28 g covers about half the day's protein need. We come back to that number later.

If you are tracking macros, log the fat too. 150 g of paneer carries about 37 g of fat.

How Much Protein Is in 250g of Paneer?

250 g of paneer has 47.2 g of protein and about 763 calories.

250 g is a lot of paneer for one sitting. It is a meal, not a side dish.

Gym-goers often eat this much in a day. Splitting it across two meals works better than one big plate.

How Much Protein Is in 1 kg of Paneer?

1 kg of paneer has 188.6 g of protein and about 3,050 calories.

This is the question people ask when buying a bulk block. A kilo feeds a family for several meals.

Half a kilo, or 500 g, gives about 94 g of protein and 1,525 calories.

How Many Paneer Cubes Make 100 g?

About 4 medium cubes, if each cube is around 25 g. Cut a 200 g block into 8 equal cubes and every cube weighs 25 g.

Nobody weighs paneer at home. So here is the honest way to count it.

Cube weight depends only on how you cut the block. Divide the block weight by the number of pieces.

Paneer cube count converted to protein, assuming 25 g cubes cut from a 200 g block
Cubes (25 g each) Total weight Protein
2 cubes 50 g 9.4 g
4 cubes 100 g 18.9 g
6 cubes 150 g 28.3 g
8 cubes 200 g 37.7 g
10 cubes 250 g 47.2 g

Cut smaller cubes and you simply get more of them. A 200 g block cut into 16 pieces gives 12.5 g cubes.

One thick slice off a block is usually closer to 50 g. That is about 9.4 g of protein.

Cow Paneer vs Buffalo Paneer: Which Has More Protein?

Buffalo paneer is very likely higher, but India's official food table does not publish the split. IFCT 2017 lists one paneer row, at 18.86 g per 100 g.

Plenty of websites quote separate cow and buffalo paneer numbers. We could not trace those to any primary source.

What IFCT does publish is the milk each one starts from.

Whole milk protein by animal, per 100 g — IFCT 2017 (ICMR-NIN)
Milk IFCT code Protein per 100 g
Buffalo, whole L001 3.68 g
Cow, whole L002 3.26 g

Buffalo milk carries about 13 per cent more protein than cow milk. Buffalo milk is also fattier, so its paneer yields more.

That points to richer buffalo paneer. We are not going to invent a decimal to make it sound exact.

Raw vs Cooked Paneer: Does the Number Change?

The 18.86 g figure is for raw paneer. Cooking does not destroy the protein, but it does move water around.

Heat changes the shape of a protein. It does not delete it.

What each cooking method does to paneer protein
Method Effect on protein What actually changes
Simmered in gravy Protein is unchanged The cube soaks up water and gravy fat
Grilled or tandoori Protein per gram rises Water leaves, so the piece gets denser
Deep fried Protein is unchanged Oil pushes the calories up sharply

Grill 100 g of paneer and you may be left with 85 g on the plate. The protein is still about 18.9 g.

Weigh it raw. That is the only way the chart above stays accurate.

100 g Paneer or 500 ml Milk: Which Wins?

100 g of paneer wins. It gives about 18.9 g of protein against roughly 16.8 g from 500 ml of cow milk.

Milk weighs slightly more than water. So 500 ml of cow milk is about 515 g.

At 3.26 g per 100 g, that works out to roughly 16.8 g of protein.

Paneer vs milk, protein per serving, using IFCT 2017 values
Serving Protein Rough calories
Paneer, 100 g 18.9 g 305 kcal
Cow milk, 500 ml 16.8 g Around 375 kcal
Buffalo milk, 500 ml 19.0 g Around 550 kcal

Buffalo milk edges past paneer on protein. It also brings far more fat and energy.

Paneer is simply milk with most of the water taken out. That is why the protein concentrates.

For the glass-by-glass numbers, see our guide to milk protein per glass.

Is Paneer a Complete Protein? Amino Acids and Leucine

Yes. Paneer carries all nine essential amino acids, including about 1.84 g of leucine per 100 g — the amino acid that signals muscle repair.

IFCT publishes a full amino acid profile for paneer. It states those values in grams per 100 g of protein.

We converted them to grams per 100 g of paneer, using the 18.86 g protein figure.

Paneer amino acids — IFCT 2017 Table 8 values (g per 100 g protein) converted to g per 100 g paneer
Amino acid Per 100 g protein Per 100 g paneer Why it matters
Leucine 9.76 g 1.84 g Triggers muscle building
Lysine 5.79 g 1.09 g Repairs tissue
Valine 5.68 g 1.07 g Muscle fuel
Phenylalanine 5.08 g 0.96 g Brain chemicals
Isoleucine 4.79 g 0.90 g Recovery
Threonine 4.37 g 0.82 g Immune health
Methionine 2.28 g 0.43 g Sulphur supply
Histidine 2.04 g 0.38 g Blood and nerves
Tryptophan 1.42 g 0.27 g Mood and sleep

Leucine is the one gym-goers chase. Paneer delivers a solid dose without any powder.

Want the same numbers for curd and Greek yogurt? We compared them in dahi protein per 100 g.

The Paneer Water You Throw Away

Paneer is mostly casein. The FAO notes that about 80 per cent of milk protein is casein, and casein is what the acid pulls out of the milk.

Here is the part most articles get wrong. Paneer is not half casein and half whey.

When you add lemon juice to milk, the casein clumps together. The soluble whey proteins stay behind in the water.

But there is a twist, and it works in your favour.

Why home paneer keeps more protein: the FAO states that most whey proteins react with casein once milk is heated past 63°C. You boil the milk before adding acid. So a good share of the whey gets dragged into the curd instead of down the drain.

The leftover water still carries some protein and minerals. Use it to knead atta or cook dal.

Throwing it away is the real waste, not a protein disaster.

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How Much Paneer Should You Eat Per Day?

ICMR-NIN sets the adult protein RDA at 0.83 g per kg of body weight per day. For a 65 kg man that is 54 g, and for a 55 kg woman about 45.7 g.

Those figures come from the ICMR-NIN 2020 recommendations. Paneer only needs to cover part of that total.

Paneer's share of the ICMR-NIN 2020 daily protein RDA
Person Daily protein RDA 150 g paneer covers
Man, 65 kg, moderate activity 54.0 g About 52 per cent
Woman, 55 kg, moderate activity 45.7 g About 62 per cent

One useful note sits in the same document. On a cereal-heavy Indian diet, where protein quality is lower, the requirement rises to 1 g per kg per day.

Watch the fat, not just the protein. 150 g of paneer brings about 37 g of fat and 458 calories. Pair it with vegetables and roti, and keep the oil light.

Need the full calculation for your weight? Use our protein per day calculator for Indians.

Best Time to Eat Paneer for Protein

Casein digests slowly. That shapes when paneer works best.

  • After training: 100 g to 150 g with roti or rice gives you 19 g to 28 g of protein.
  • At dinner: slow-release casein keeps amino acids flowing while you sleep.
  • As a snack: 50 g with fruit gives 9.4 g of protein and keeps hunger down.

Spreading protein across meals beats one large serving. Your body handles it better that way.

The Paneer Calcium Claim You Should Ignore

You will see this line everywhere. Paneer's casein phosphopeptides supposedly boost calcium absorption by 30 per cent.

We went looking for the study. The evidence does not hold up.

What the human trials actually found: the leading controlled trial in the American Journal of Clinical Nutrition (2006) is titled "Calcium absorption is not increased by caseinophosphopeptides". An earlier 1997 trial found a benefit only from rice-based infant cereal, and none from whole-grain cereal.

So treat paneer as what it is. A dense, complete protein from milk, which also supplies calcium.

It is not a supplement that unlocks calcium from the rest of your plate. We removed that claim from this page rather than repeat it.

Paneer Me Kitna Protein Hota Hai?

50g paneer me kitna protein hota hai? 50 gram paneer me lagbhag 9.4 gram protein hota hai.

100 gram paneer me? 18.86 gram protein, ICMR-NIN ki IFCT 2017 table ke hisaab se.

1 kg paneer me? Lagbhag 189 gram protein aur takreeban 3,050 calories.

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Frequently Asked Questions

How much protein is in 150g of paneer?

150 g of paneer has about 28 g of protein. That is based on the IFCT 2017 figure of 18.86 g per 100 g.

How much protein is in 250g of paneer?

250 g of paneer has about 47 g of protein. It also carries about 763 calories, so treat it as a meal, not a snack.

How much protein is in 1 kg of paneer?

1 kg of paneer has about 189 g of protein and about 3,050 calories. Very few people should eat that in one day.

How much protein is in 100g of paneer?

100 g of paneer has 18.86 g of protein. That is the ICMR-NIN IFCT 2017 value for plain Indian paneer.

How much protein is in 50g of paneer?

50 g of paneer has about 9.4 g of protein. That is roughly one thick slice.

How many cubes of paneer make 100 g?

About 4 medium cubes, if each cube is around 25 g. Cut a 200 g block into 8 equal cubes and each one is 25 g.

How much protein is in 6 cubes of paneer?

About 28 g, if each cube weighs 25 g. Six 25 g cubes come to 150 g of paneer.

Does cow paneer or buffalo paneer have more protein?

Buffalo paneer is likely higher. IFCT lists buffalo milk at 3.68 g protein per 100 g against 3.26 g for cow milk, but it does not publish a separate paneer row for each.

Is 100 g paneer more protein than 500 ml milk?

Yes. 100 g paneer gives about 18.9 g of protein. 500 ml of cow milk gives about 16.8 g.

How much leucine is in paneer?

About 1.84 g per 100 g of paneer. IFCT lists leucine at 9.76 g per 100 g of paneer protein.

Does cooking reduce paneer protein?

No. The protein stays. Grilling drives off water, so each gram of grilled paneer holds slightly more protein.

Is the paneer water worth keeping?

Yes, for cooking. Boiling the milk first pushes most whey protein into the curd, but the leftover water still carries some protein and minerals.

Can I eat paneer daily?

Yes, for most healthy adults. Watch the fat and calories, because 100 g of paneer carries 24.78 g of fat and 305 calories.

50g paneer me kitna protein hota hai?

50 gram paneer me lagbhag 9.4 gram protein hota hai. 100 gram paneer me 18.86 gram protein hota hai.

Sources

  1. ICMR-NIN, Indian Food Composition Tables 2017 — Table 1 (proximates) and Table 8 (amino acid profile), food codes L001, L002, L003. Checked 13 September 2026.
  2. ICMR-NIN, Brief Note on Nutrient Requirements for Indians: RDA and EAR, 2020. Checked 13 September 2026.
  3. FAO, Milk and Milk Products — milk protein composition. Checked 13 September 2026.
  4. Hansen M. et al., "Casein phosphopeptides improve zinc and calcium absorption from rice-based but not from whole-grain infant cereal", J Pediatr Gastroenterol Nutr, 1997. PMID 9093988.
  5. "Calcium absorption is not increased by caseinophosphopeptides", American Journal of Clinical Nutrition, 2006. PMID 16825691.
About the author. The InstaCuppa Nutrition Team writes India-first food and appliance guides from Tirupati, Andhra Pradesh. Every nutrition figure on this page is taken from ICMR-NIN or FAO publications and checked against the source document before publishing.

About InstaCuppa. InstaCuppa has been building home and kitchen products for Indian households since 2016. From portable blenders to yogurt strainers, we make the everyday kitchen simpler.

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Health note: this article is general nutrition information, not medical advice. If you have kidney disease, a dairy allergy, lactose intolerance or are managing a medical condition, talk to your doctor before changing how much paneer you eat.

Some links on InstaCuppa are affiliate links — if you buy through them we may earn a small commission at no extra cost to you. We only recommend products we would use ourselves.

Paneer is the highest-calcium everyday dairy food in the Indian tables, at 476 mg per 100 g. See where it sits against milk, curd and khoa in calcium rich foods in India, with the exact milligrams per 100 g.

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