Paneer is one of the most popular foods in Indian households. From paneer curry to use in salads, it is often called a vegetarian protein staple. However, many people still wonder how much protein is actually found in 100 grams of paneer.

How Much Protein is in Paneer?

On average, 100 grams of paneer contains around 18 to 20 grams of protein. For general understanding, using 20 grams of protein per 100 grams is a reasonable estimate.

The exact number depends on:

• Whether it’s homemade or store-bought
• The fat content
• How it’s prepared
  
  

Nutrition Value of Paneer (Per 100g)

Paneer isn’t just protein. It contains several nutrients:

• Protein: ~20g
• Fat: 20–25g
• Calories: ~265–300 kcal
• Calcium: High
• Phosphorus: Moderate
• Carbohydrates: Very low

So you can say that paneer is good for bone health and it's also filling and satisfying at the same time low in carbs. But it is high in fats.

Is 100 g of Paneer Enough Protein for Muscle Building?

Whether 100 grams of paneer is enough depends on your body weight and activity level.

Daily protein needs:

• Average adult: 0.8–1g per kg body weight
• Active person: 1.2–1.5g per kg
• Muscle building: 1.6–2g per kg

With around 18 to 20 grams of protein, 100 grams of paneer usually covers only a small portion of daily muscle-building requirements.
 

Paneer Serving-Wise Breakdown and Nutrition

Paneer Quantity	Protein (Approx.)	Calories (Approx.)	Notes
50 g	9 to 10 g	130 to 150 kcal	Light serving, suitable for snacks
100 g	18 to 20 g	265 to 300 kcal	Standard serving size
150 g	27 to 30 g	400 to 450 kcal	High calories due to fat
200 g	36 to 40 g	530 to 600 kcal	Very calorie-dense
250 g	45 to 50 g	660 to 750 kcal	Large portion, heavy on calories
500 g	90 to 100 g	1,300 to 1,500 kcal	Extremely high calories, hard to fit in weight loss diets
1,000 g (1 kg)	180 to 200 g	2,600 to 3,000 kcal	Not practical for daily intake

 

 What Do Scientific Studies Suggest?

Protein Requirements for Muscle Growth (Why Paneer Alone Isn’t Enough)

Research on dietary protein intake and muscle mass shows that higher daily protein consumption supports muscle growth and maintenance, especially when combined with resistance training. This explains why relying only on paneer may not meet full muscle-building requirements.

High-Fat Dairy vs Lean Protein for Weight Loss

Studies on the effects of high-protein diets on body composition comparing high-fat dairy with lean or higher-protein diets suggest that while dairy contributes protein, lean and balanced protein sources are more effective for improving body composition and managing weight.

Paneer vs Other Protein Sources

Food	Protein (per 100g)	Calories
Paneer	18–20g	High
Boiled Eggs	13g	Moderate
Chicken Breast	22–24g	Low
Cooked Dal	7–9g	Moderate
Tofu	12–15g	Low
Plant Protein Powder	20–25g (per scoop)	Controlled

 

Is Paneer Helpful or Harmful for Weight Loss?

Paneer can support weight loss when used correctly. Its high protein content helps keep you full for longer and may reduce cravings, which can support better calorie control.

However, paneer can become a problem when it is high in fat, as this also means higher calorie intake and makes it easy to overeat. Consuming large quantities of paneer every day may slow weight loss rather than help it.

One of the best ways to include paneer in a weight-loss plan is to limit portions to about 50 to 100 grams per meal. Choosing grilled, boiled or lightly cooked paneer and avoiding butter-rich gravies helps keep calorie intake under control.

Why You May Need Protein Powder Along with Paneer

Protein powder is not a replacement for food; it’s a support. Benefits of adding protein powder:

• High protein with fewer calories
• Easy digestion
• No heavy fat load
• Helps meet daily protein goals
• Convenient for busy schedules
  
  

Why Do You Need Protein Powder Along With Paneer?

Protein powder is not a replacement for whole foods. It is a supportive addition that helps you meet daily protein needs more easily. Protein powder provides a high amount of protein with relatively fewer calories and is generally easy to digest.

Adding protein powder helps avoid a heavy fat intake while still increasing total protein consumption. This is especially useful for muscle building and for people following a calorie-controlled diet who need to reach higher protein targets without overeating.

Why Immunosciences Plant Protein Powder Fits Well with Paneer

Paneer is dairy-based and high in fat. Many people experience:

• Bloating
• Heaviness
• Slow digestion

Immunosciences Plant Based Protein Powder complements paneer because it is:

• 100% plant-based
• Lactose-free
• Easy on digestion
• High in protein per serving
• Lower in calories than paneer
• Suitable for weight loss & muscle gain

So instead of eating huge quantities of paneer, you can:

• Eat a normal portion of paneer
• Add one scoop of plant protein
• Hit your protein target without excess calories
  
  

Read More: What is Plant-Based Protein Powder? Everything You Need To Know

Can You Rely on Paneer as Your Main Protein Source Every Day?

Paneer is nutritious, tasty and rich in protein. An important question many people overlook is whether paneer can be eaten every day as the main protein source. Paneer contains all the essential amino acids, which technically makes it a complete protein. This is a clear advantage.

However, paneer is also high in saturated fat and calories. This means that while you are getting protein, you are also consuming extra energy that your body may not need, especially if your goal is lean muscle gain or weight loss.

To meet higher muscle-building protein targets, you may need around 600 to 700 grams of paneer per day, which can push calorie intake beyond healthy limits. For this reason, paneer is nutritionally strong but not volume-efficient for meeting protein goals.

Best Time to Eat Paneer for Maximum Protein Absorption

Paneer is rich in protein, but when you eat it matters almost as much as how much you eat. Many people consume paneer at random times, sometimes late at night or in large portions at lunch. Paneer digests slowly due to its fat content and casein protein.

Eating paneer earlier in the day can help you feel full for longer, reduce mid-morning cravings and provide steady energy. However, for some people, digestion may feel heavy in the morning, and bloating can occur if large portions are consumed. Moderation and timing are key to getting the best results.

Who Should Be Careful with Paneer Intake?

Paneer is not ideal in large quantities for:

• People trying aggressive fat loss
• Those with high cholesterol
• Lactose-sensitive individuals
• People with digestion issues
  
  

Conclusion

In summary, 100 grams of paneer provides around 20 grams of protein, making it a good vegetarian protein source. However, on its own, paneer is usually not enough to meet muscle-building protein needs.

A smarter approach is to use paneer as a whole food protein in controlled portions and combine it with a clean, easy-to-digest protein source such as plant protein powder. Paneer has its benefits, but a balanced protein intake delivers better results.

FAQs

Q. How much protein is in 100 g paneer?

On average, 100 grams of paneer provides around 18 to 20 grams of protein, depending on fat content, milk quality, and whether it is homemade or store-bought.

Q. How much paneer is equal to 2 eggs?

Two whole eggs provide about 12 to 14 grams of protein. Around 60 to 70 grams of paneer offers a similar amount of protein.

Q. Is paneer a good protein?

Yes, paneer is a good vegetarian protein source. It contains all essential amino acids, but it is also high in fat and calories, so portion control is important.

Q. Is paneer better than egg?

Paneer provides more protein per serving, but eggs are lower in calories and fat. Both are nutritious, and the better option depends on dietary goals.

Q. How to get 70 g protein per day?

You can reach 70 grams of protein by combining paneer, plant protein powder, lentils, tofu, eggs, nuts, and seeds across meals rather than relying on one food.

Q. Is curd high in protein?

Curd contains some protein, but much less than paneer. On average, curd provides around 3 to 4 grams of protein per 100 grams.

Q. Can I eat 50 g paneer daily?

Yes, eating 50 grams of paneer daily is generally safe and provides about 9 to 10 grams of protein without adding excessive calories or fat.

Q. How to get 50 g protein daily?

To get 50 grams of protein daily, combine moderate portions of paneer, plant protein powder, pulses, tofu, and nuts across meals.

Q. Is paneer better than chicken?

Chicken breast provides more protein with fewer calories and less fat. Paneer is suitable for vegetarians but is less calorie-efficient for high protein needs.

 Q. Is paneer rich in fat or protein?

Paneer is rich in both protein and fat. While it provides about 20 grams of protein per 100 grams, it also contains high saturated fat and calories.

Q. Is paneer good for muscle gain?

Paneer can support muscle gain due to its protein content, but it should be combined with other lean protein sources to meet higher daily protein targets.