Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: Paneer contains 299 calories, 15.9g protein, 22.5g carbs, and 15.5g fat per one piece (100g). It is a source of saturated fat, cholesterol, potassium.
Nutrition Facts — one piece (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299 kcal | 15% |
| Protein | 15.9g | 32% |
| Carbohydrates | 22.5g | 8% |
| Total Fat | 15.5g | 20% |
| Sugar | 23.3g | -- |
| Saturated Fat | 9.0g | 45% |
| Cholesterol | 58.0mg | 19% |
| Sodium | 185.0mg | 8% |
| Potassium | 728.0mg | 15% |
| Calcium | 597.0mg | 46% |
| Magnesium | 58.0mg | 14% |
| Zinc | 2.0mg | 19% |
| Vitamin A | 155.0mcg | 17% |
| Vitamin B6 | 0.30mg | 18% |
| Vitamin B12 | 2.6mcg | 109% |
| Vitamin E | 0.24mg | 2% |
| Vitamin K | 1.5mcg | 1% |
| Phosphorus | 490.0mg | 39% |
Is Paneer Good for You?
Paneer provides 299 calories per one piece (100g) with 15.9g protein, 22.5g carbohydrates, and 15.5g fat. It is a source of saturated fat (45% dv), cholesterol (19% dv), potassium (15% dv).
ingredient
Key Health Benefits of Paneer
- Saturated Fat (45% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Potassium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (46% DV): Supports balanced nutrition when included as part of your daily meals.
- Magnesium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 15.9g protein per serving to support satiety and muscle maintenance.
How to Track Paneer Nutrition with Gram
Use Gram to log paneer and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in paneer?
Paneer contains 299 calories per one piece (100g).
How much protein is in paneer?
Paneer provides 15.9g of protein per one piece (100g).
How many carbs are in paneer?
Paneer has 22.5g of carbohydrates per one piece (100g).
Is paneer good for tracking nutrition?
Yes. Paneer can be logged by calories, macros, and micronutrients in the Gram app.
How should I use paneer in a meal plan?
Use Paneer as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track paneer and thousands of other foods with the Gram app.