Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: One piece (100g) of paneer contains 299 calories, 15.9g protein, 22.5g carbs, and 15.5g fat. Paneer is a good 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 K | 1.5mcg | 1% |
| Phosphorus | 490.0mg | 39% |
Is Paneer Good for You?
Paneer provides 299 calories per piece (100g) with 15.9g of protein, 22.5g of carbohydrates, and 15.5g of fat. It is a source of saturated fat (45% dv), cholesterol (19% dv), potassium (15% dv).
Key Health Benefits of Paneer
- Good source of saturated fat (45% dv)
- Good source of cholesterol (19% dv)
- Good source of potassium (15% dv)
- Good source of calcium (46% dv)
- Good source of magnesium (14% dv)
- Provides 15.9g of protein per serving
Frequently Asked Questions
How many calories is in paneer?
One piece (100g) of paneer contains 299 calories.
How much protein is in paneer?
One piece (100g) of paneer provides 15.9g of protein.
Is paneer vegetarian?
Yes, paneer is suitable for vegetarian diets.
Is paneer gluten-free?
Yes, paneer is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track paneer and thousands of other foods with the Gram app.