Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: Paneer contains 265 calories, 18.3g protein, 1.2g carbs, and 20.8g fat per one piece (40g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — one piece (40g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 265 kcal | 13% |
| Protein | 18.3g | 37% |
| Carbohydrates | 1.2g | 0% |
| Total Fat | 20.8g | 27% |
| Sugar | 1.2g | -- |
| Saturated Fat | 13.1g | 66% |
| Cholesterol | 68.0mg | 23% |
| Sodium | 18.0mg | 1% |
| Calcium | 26.0mg | 2% |
| Iron | 100.0mg | 556% |
| Magnesium | 2.7mg | 1% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.27mcg | 0% |
| Vitamin B6 | 0.10mg | 6% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 36.0mcg | 9% |
| Vitamin E | 0.20mg | 1% |
| Vitamin K | 0.80mcg | 1% |
| Phosphorus | 185.0mg | 15% |
Is Paneer Good for You?
Paneer provides 265 calories per one piece (40g) with 18.3g protein, 1.2g carbohydrates, and 20.8g fat. It is a source of saturated fat (66% dv), cholesterol (23% dv), iron (556% dv).
Indian cottage cheese, a staple vegetarian protein source widely used in Indian cuisine
Key Health Benefits of Paneer
- Saturated Fat (66% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2545% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 18.3g 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 265 calories per one piece (40g).
How much protein is in paneer?
Paneer provides 18.3g of protein per one piece (40g).
How many carbs are in paneer?
Paneer has 1.2g of carbohydrates per one piece (40g).
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.