Paneer Nutrition — Protein, Calcium & Health Benefits
Published by Veda Milk · Updated May 2026 · 6 min read
Paneer is India's favorite vegetarian protein. Whether you are a gym-goer looking for muscle fuel, a vegetarian wanting complete protein, or simply a food lover — fresh paneer deserves a place in your daily diet. Here is everything you need to know.
Paneer Nutrition Facts (per 100g)
18-20g
Protein
20-25g
Fat
480mg
Calcium
265 kcal
Calories
1.2g
Carbs
1.1mcg
Vitamin B12
350mg
Phosphorus
15mcg
Selenium
Key Health Benefits
1. Complete Protein Source
Paneer contains all 9 essential amino acids, making it a complete protein — rare among vegetarian foods. 100g of paneer provides about 18-20g of high-quality protein, comparable to chicken breast.
2. Excellent for Muscle Building
The casein protein in paneer is slow-digesting, providing a sustained release of amino acids. This makes it ideal as a post-workout food or before bed for overnight muscle recovery.
3. Bone-Strengthening Calcium
With 480mg of calcium per 100g, paneer is one of the richest calcium sources for vegetarians. Regular consumption helps prevent osteoporosis and maintains bone density.
4. Low Carb / Keto Friendly
With only 1.2g of carbs per 100g, paneer is perfect for low-carb and ketogenic diets. It provides energy through healthy fats while keeping blood sugar stable.
5. Weight Management
The protein and fat in paneer promote satiety, reducing overall calorie intake. CLA (conjugated linoleic acid) in paneer has been linked to fat metabolism and body composition improvement.
Fresh Paneer vs Packaged Paneer
| Factor | Fresh Paneer | Packaged |
|---|---|---|
| Freshness | Same day | 3-7 days old |
| Texture | Soft, crumbly | Rubbery, hard |
| Taste | Milky, natural | Bland |
| Preservatives | None | May contain |
| Nutrition | Maximum | Reduced |
Veda Milk's fresh paneer is made every morning from pure buffalo milk and delivered the same day. No cold storage, no preservatives — just soft, fresh paneer that melts in your mouth.
FAQs
How much paneer should I eat daily?
100-200g of paneer per day is ideal for most adults. Gym-goers and athletes can have up to 250-300g depending on their protein needs.
Can I eat paneer daily?
Yes! Fresh paneer is perfectly safe and healthy for daily consumption. It's a great source of protein, calcium, and healthy fats for vegetarians.
Is paneer good for weight loss?
Yes, paneer is excellent for weight loss when consumed in moderation. Its high protein content promotes satiety, reduces cravings, and supports muscle preservation during calorie deficit.