Paneer Calories by Dish: 19 Compared

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Lowest-calorie paneer dishes: Low Fat Paneer, 160 calories (per 100 g). Most protein: Low Fat Paneer, 28 g (per 100 g).

We have nutrition pages for 19 paneer dishes. Per 100 g they run from 160 calories (Low Fat Paneer) to 365 calories (Paneer (Crispy)). Each row links to the full page for that item.

Lowest calories160calLow Fat PaneerHighest calories365calPaneer (Crispy)Most protein28gLow Fat Paneer

Low Fat Paneer100 g160calProtein 28 g · Carbs 1 g · Fat 4 gBeetroot Paneer Salad1 cup mixed salad with paneer (200 g)180calProtein 18 g · Carbs 15 g · Fat 6.5 gPaneer Dill Salad100 g180calProtein 12 g · Carbs 8 g · Fat 11 gPaneer Sabji100 g195calProtein 13 g · Carbs 9 g · Fat 13 gMasala Paneer100 g200calProtein 20 g · Carbs 6 g · Fat 11 gPalak Paneer1 serving (200 g)200calProtein 18 g · Carbs 8 g · Fat 11 gShahi Paneer1 serving (200 g)220calProtein 12 g · Carbs 12 g · Fat 14 gPaneer Tikka1 serving (6 pieces, 120 g)264calProtein 21.6 g · Carbs 4.8 g · Fat 18 gCrumbled Paneer100 g265calProtein 18.3 g · Carbs 3.6 g · Fat 20.8 gPaneer Bhurji100 g265calProtein 18 g · Carbs 3.5 g · Fat 21 gPaneer Butter Masala1 serving (200 g)265calProtein 18 g · Carbs 12 g · Fat 18 gTandoori Paneer100 g265calProtein 18 g · Carbs 4.5 g · Fat 20 gPaneer Samosa1 samosa (100 g, deep fried)275calProtein 8 g · Carbs 28 g · Fat 15 gChilli Paneer1 serving (200 g, homemade)280calProtein 14 g · Carbs 10 g · Fat 22 gPaneer Appeserving (5 pieces, 100 g)280calProtein 16 g · Carbs 18 g · Fat 16 gPaneer with Kaju100 g286calProtein 13 g · Carbs 7 g · Fat 20 gPaneer Paratha1 paneer paratha (100 g)287calProtein 9 g · Carbs 28 g · Fat 15 gPaneer100 g305calProtein 18.9 g · Carbs 2.4 g · Fat 24.8 gPaneer (Crispy)100 g365calProtein 18.3 g · Carbs 4.2 g · Fat 32.1 g

Paneer calories per 100 g

These 10 rows are all per 100 g, so they compare directly.

Item	Serving	Calories	Protein	Carbs	Fat
Low Fat Paneer	100 g	160	28 g	1 g	4 g
Paneer Dill Salad	100 g	180	12 g	8 g	11 g
Paneer Sabji	100 g	195	13 g	9 g	13 g
Masala Paneer	100 g	200	20 g	6 g	11 g
Crumbled Paneer	100 g	265	18.3 g	3.6 g	20.8 g
Paneer Bhurji	100 g	265	18 g	3.5 g	21 g
Tandoori Paneer	100 g	265	18 g	4.5 g	20 g
Paneer with Kaju	100 g	286	13 g	7 g	20 g
Paneer	100 g	305	18.9 g	2.4 g	24.8 g
Paneer (Crispy)	100 g	365	18.3 g	4.2 g	32.1 g

Paneer calories per serving

These 9 rows are per serving, piece or pack. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Beetroot Paneer Salad	1 cup mixed salad with paneer (200 g)	180	18 g	15 g	6.5 g
Palak Paneer	1 serving (200 g)	200	18 g	8 g	11 g
Shahi Paneer	1 serving (200 g)	220	12 g	12 g	14 g
Paneer Tikka	1 serving (6 pieces, 120 g)	264	21.6 g	4.8 g	18 g
Paneer Butter Masala	1 serving (200 g)	265	18 g	12 g	18 g
Paneer Samosa	1 samosa (100 g, deep fried)	275	8 g	28 g	15 g
Chilli Paneer	1 serving (200 g, homemade)	280	14 g	10 g	22 g
Paneer Appe	serving (5 pieces, 100 g)	280	16 g	18 g	16 g
Paneer Paratha	1 paneer paratha (100 g)	287	9 g	28 g	15 g

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Lowest calorie paneer dishes per 100 g

1. Low Fat Paneer: 160 calories, 28 g protein
2. Paneer Dill Salad: 180 calories, 12 g protein
3. Paneer Sabji: 195 calories, 13 g protein
4. Masala Paneer: 200 calories, 20 g protein
5. Crumbled Paneer: 265 calories, 18.3 g protein

Highest protein paneer dishes per 100 g

1. Low Fat Paneer: 28 g protein, 160 calories
2. Masala Paneer: 20 g protein, 200 calories
3. Paneer: 18.9 g protein, 305 calories
4. Crumbled Paneer: 18.3 g protein, 265 calories
5. Paneer (Crispy): 18.3 g protein, 365 calories

Frequently Asked Questions

How much protein is in paneer?

100 g of paneer has 18.9 g of protein, with 305 calories, 2.4 g of carbs and 24.8 g of fat.

How many calories are in low fat paneer?

100 g of low fat paneer has 160 calories, with 28 g of protein, 1 g of carbs and 4 g of fat.

How many calories are in a paneer paratha?

A serving of paneer paratha (1 paneer paratha, 100 g) has 287 calories, with 9 g of protein, 28 g of carbs and 15 g of fat.

How many calories are in palak paneer?

A serving of palak paneer (1 serving, 200 g) has 200 calories, with 18 g of protein, 8 g of carbs and 11 g of fat.

Which of these paneer dishes is lowest in calories?

Counting the 10 rows listed per 100 g, the lowest in this chart are Low Fat Paneer at 160 calories, Paneer Dill Salad at 180 calories and Paneer Sabji at 195 calories.

Which of these paneer dishes has the most protein?

Low Fat Paneer has the most protein in this chart at 28 g per 100 g, with 160 calories.

More calorie charts

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