Paneer Steak Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of paneer steak contains 265 calories, 16g protein, 6.5g carbs, and 20g fat. Paneer Steak is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 265 kcal | 13% |
| Protein | 16.0g | 32% |
| Carbohydrates | 6.5g | 2% |
| Total Fat | 20.0g | 26% |
| Fiber | 0.50g | 2% |
| Sodium | 350.0mg | 15% |
| Potassium | 2.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 130.0mg | 722% |
| Magnesium | 1.8mg | 0% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Phosphorus | 120.0mg | 10% |
Is Paneer Steak Good for You?
Yes, Paneer Steak is a nutrient-dense protein source that supports muscle health and energy. It is particularly rich in protein (16g per 100g, providing 32% of your daily value) and delivers exceptional amounts of iron (130mg, 722% DV) and zinc (280mg, 2545% DV). While it is higher in fat at 20g per serving, it is a solid choice for those prioritizing mineral intake and protein content.
Key Health Benefits of Paneer Steak
High Protein Content: With 16g of protein per 100g serving, Paneer Steak is an excellent choice for muscle repair and recovery after exercise or daily wear and tear on your body.
Exceptional Iron Source: Providing 722% of the daily value for iron, it is one of the most iron-dense foods available, making it particularly valuable for preventing anemia and supporting oxygen transport throughout your body.
Outstanding Zinc Supply: The 280mg of zinc per 100g (2545% DV) in Paneer Steak supports immune function, wound healing, and protein synthesis—far exceeding typical daily needs in a single serving.
Moderate Calorie Density: At 265 calories per 100g, it is calorie-efficient for a protein-rich food, making it suitable for portion-controlled meals and balanced nutrition plans.
Phosphorus for Bone Health: Containing 120mg of phosphorus (10% DV), Paneer Steak contributes to bone mineralization and cellular energy production.
How Does Paneer Steak Compare?
Compared to traditional beef steak, Paneer Steak offers comparable protein levels while delivering dramatically higher iron and zinc concentrations. It is a plant-based or cheese-based alternative that typically contains less cholesterol and saturated fat than conventional red meat, making it stand out as a healthier option for those seeking mineral-rich protein sources.
Frequently Asked Questions
How many calories are in paneer steak?
A 100g serving of Paneer Steak contains 265 calories, which represents 13% of a standard 2,000-calorie daily diet. Portion size will vary depending on how thick you slice or cook it.
Is paneer steak good for weight loss?
Paneer Steak can support weight loss due to its high protein content (16g per 100g), which promotes satiety and helps preserve muscle mass during a calorie deficit. However, its relatively high fat content (20g per 100g) means portion control is important when managing overall calorie intake.
Is paneer steak high in iron?
Yes, it is exceptionally high in iron—providing 130mg per 100g, which is 722% of the daily recommended value. This makes it one of the most iron-dense foods available and an excellent choice for those at risk of iron deficiency.
Can I eat paneer steak on a keto diet?
Paneer Steak is well-suited to a ketogenic diet because it is high in fat (20g) and protein (16g) while being very low in carbohydrates (6.5g per 100g). It fits the macronutrient ratios keto dieters typically aim for.
How should I store paneer steak to keep it fresh?
Store cooked Paneer Steak in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2-3 months for longer-term storage. Thaw frozen paneer steak in the refrigerator overnight before reheating for best texture and flavor.
How to Track Paneer Steak Nutrition with Gram
The Gram app makes logging Paneer Steak effortless—simply scan the package with your phone’s camera using our AI food recognition feature, or search “Paneer Steak” in our USDA-backed database. You’ll instantly see a complete nutrient breakdown including protein, minerals, and macros, helping you understand exactly how it fits into your daily nutrition goals.
Frequently Asked Questions
How many calories are in paneer steak?
A 100g serving of Paneer Steak contains 265 calories, which represents 13% of a standard 2,000-calorie daily diet. Portion size will vary depending on how thick you slice or cook it.
Is paneer steak good for weight loss?
Paneer Steak can support weight loss due to its high protein content (16g per 100g), which promotes satiety and helps preserve muscle mass during a calorie deficit. However, its relatively high fat content (20g per 100g) means portion control is important when managing overall calorie intake.
Is paneer steak high in iron?
Yes, it is exceptionally high in iron—providing 130mg per 100g, which is 722% of the daily recommended value. This makes it one of the most iron-dense foods available and an excellent choice for those at risk of iron deficiency.
Can I eat paneer steak on a keto diet?
Paneer Steak is well-suited to a ketogenic diet because it is high in fat (20g) and protein (16g) while being very low in carbohydrates (6.5g per 100g). It fits the macronutrient ratios keto dieters typically aim for.
How should I store paneer steak to keep it fresh?
Store cooked Paneer Steak in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2-3 months for longer-term storage. Thaw frozen paneer steak in the refrigerator overnight before reheating for best texture and flavor.
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Nutrition data sourced from USDA FoodData Central. Track paneer steak and thousands of other foods with the Gram app.