How Much Protein in Paneer

Paneer has become increasingly popular in the UK thanks to its deliciously mild flavour, firm texture, and versatility in cooking. Traditionally made from curdled milk and lemon juice or vinegar, paneer is a staple in many South Asian dishes and a favourite among vegetarians looking for high-quality protein. Because it is unaged and unprocessed, paneer provides a pure, fresh form of dairy protein that fits perfectly into a healthy, balanced diet. Understanding how much protein is in paneer can help you make informed choices about your meals, particularly if you are trying to increase your protein intake through natural foods.

The Protein Content in Paneer

Paneer is rich in protein, with around 18 grams per 100 grams of fresh cheese. This makes it one of the most concentrated vegetarian sources of protein available. A standard 50-gram portion, often used in curries, salads, or wraps, provides approximately 9 grams of protein, while a larger 100-gram serving offers a similar amount of protein to 3 medium eggs or a small chicken breast.

Because paneer is made by curdling milk and removing the whey, its protein content is derived primarily from casein, a slow-digesting dairy protein that supports sustained muscle repair and growth. The protein concentration can vary slightly depending on how much water is retained in the cheese, with firmer varieties typically offering slightly more protein per gram.

Comparing Paneer to Other Protein Sources

Paneer stands out as one of the best sources of vegetarian protein, comparable to meat and eggs in quality. It provides around 18 grams per 100 grams, whereas tofu offers about 8 grams, chickpeas around 9 grams, and lentils about 9 grams when cooked. Even among dairy products, paneer ranks highly—cottage cheese provides about 11 grams of protein per 100 grams, while Greek yoghurt averages around 10 grams.

Unlike many plant-based proteins, paneer contains all nine essential amino acids, making it a complete protein source. This makes it particularly valuable for vegetarians or those who consume limited animal protein. It can easily be included in both savoury and sweet dishes, making it one of the most flexible protein options available.

The Role of Protein in Paneer

Protein plays an essential role in maintaining muscle mass, repairing body tissues, and supporting enzyme and hormone production. The type of protein in paneer, mainly casein, digests slowly, providing a steady release of amino acids into the bloodstream. This makes it an excellent choice for keeping hunger under control and supporting recovery after exercise.

Because paneer’s protein is dairy-based, it is easily absorbed and utilised by the body. Regular consumption can help maintain muscle tone, improve metabolism, and support the immune system. For vegetarians, including paneer several times a week is an effective way to ensure adequate protein intake without relying on meat or fish.

Want to Explore More About Protein Powder?

Want to explore more about protein powder? Head to our [Protein Powder Guidance Hub], where we answer the most common questions about how it works, how to take it, and what to expect.

The Nutritional Value of Paneer

Paneer is not only rich in protein but also packed with essential nutrients. A 100-gram serving provides around 265 calories, 20 grams of fat, 18 grams of protein, and small amounts of carbohydrates. It is an excellent source of calcium, phosphorus, and vitamin B12, which support bone strength, nerve function, and red blood cell production.

The calcium in paneer helps maintain healthy bones and teeth, while phosphorus supports energy production and muscle function. Vitamin B12, found naturally in animal-based foods, plays an essential role in energy metabolism and the formation of DNA and red blood cells. For vegetarians, paneer can be one of the most reliable sources of vitamin B12 in the diet.

Paneer and Muscle Health

Because paneer is high in protein, it is particularly beneficial for muscle health. The slow-digesting casein protein provides a steady supply of amino acids to muscles over several hours, helping repair tissue after physical activity. This makes it an excellent option for both athletes and those with active lifestyles.

Including paneer in meals after exercise can help replenish muscle protein and support recovery. Combining it with carbohydrates such as rice, roti, or whole grains helps restore glycogen stores, creating a balanced post-workout meal. Paneer’s fat content also helps slow digestion, promoting sustained energy release throughout the day.

Paneer and Weight Management

Paneer is an ideal food for those looking to maintain or lose weight in a healthy way. Its high protein and fat content make it filling, helping to reduce appetite and prevent overeating. Protein-rich foods like paneer stimulate the release of satiety hormones, making you feel satisfied for longer and reducing the temptation for snacks between meals.

Although paneer is calorie-dense, small portions can fit easily into calorie-controlled diets. Replacing processed meats or fried snacks with grilled or baked paneer can improve overall nutrition while maintaining flavour and satisfaction.

Paneer and Bone Health

One of the standout benefits of paneer is its high calcium and phosphorus content. These minerals work together to maintain bone density and prevent conditions such as osteoporosis. Regular consumption of paneer can therefore be especially beneficial for children, adolescents, and older adults who need to maintain strong bones.

The combination of protein and calcium also supports muscle function and the structural integrity of bones. In a balanced diet, paneer can play an important role in maintaining both skeletal and muscular health.

Paneer and Heart Health

Although paneer contains saturated fat, it can still be part of a heart-healthy diet when consumed in moderation. Choosing low-fat or homemade paneer made from skimmed milk helps reduce total fat intake while retaining its protein and calcium content.

Paneer also contains conjugated linoleic acid (CLA), a fatty acid thought to have potential benefits for metabolism and cardiovascular health. When combined with a diet rich in fruits, vegetables, and whole grains, paneer can contribute to overall heart wellbeing.

Paneer and Energy

Paneer provides a steady source of energy thanks to its balance of protein and fat. This makes it particularly useful for sustaining energy levels throughout the day, especially for people who lead busy or active lives. The slow digestion of its protein helps maintain stable blood sugar levels, preventing the sharp spikes and crashes that come from high-carbohydrate foods.

Because it is nutrient-dense, paneer is also a great addition to vegetarian or low-meat diets, ensuring energy remains stable and the body receives adequate nourishment.

Paneer and Digestion

Paneer is generally easy to digest, making it suitable for people with mild lactose sensitivity. During the curdling process, most of the lactose in milk is removed, which means paneer contains much less lactose than milk or cream. This allows many people who find milk difficult to digest to enjoy paneer without discomfort.

The protein in paneer also helps support the gut by aiding in tissue repair and providing a sustained energy source for intestinal cells. However, because it is rich, it is best consumed in moderate portions, particularly for those with sensitive digestive systems.

How Much Protein Do You Need Each Day?

According to UK dietary guidelines, adults need around 0.75 grams of protein per kilogram of body weight per day. For someone weighing 70 kilograms, that equates to roughly 52 grams of protein daily. A 100-gram serving of paneer provides about one-third of this requirement, making it an efficient way to meet your daily intake goals.

Including paneer in one meal per day, such as lunch or dinner, can provide a significant protein boost. It pairs well with vegetables, grains, and lentils, creating complete and satisfying meals that support strength and overall wellbeing.

How to Include Paneer in a Balanced Diet

Paneer is incredibly versatile and can be prepared in many ways. It can be grilled, sautéed, baked, or used in curries, wraps, and salads. Adding paneer cubes to stir-fries or mixing them into soups and grain bowls helps boost protein content without compromising on taste.

For a lighter option, paneer can be marinated in herbs and grilled, providing a flavourful alternative to meat. Combining paneer with high-fibre vegetables such as spinach or peppers also enhances its nutritional balance, while using spices like turmeric, cumin, and coriander adds both flavour and health benefits.

Conclusion

Paneer provides around 18 grams of protein per 100 grams, making it one of the richest vegetarian protein sources available. In addition to its high protein content, it offers valuable calcium, phosphorus, and vitamin B12, all of which support muscle strength, bone density, and overall vitality.

Its mild flavour, versatility, and excellent nutrient balance make paneer a nutritious addition to a healthy UK diet. Whether added to curries, salads, or wraps, paneer offers a satisfying way to meet protein needs while enjoying wholesome, comforting food.

If you would like to increase your protein intake even further, try adding our protein powder to your daily meals or smoothies. It complements vegetarian dishes like paneer beautifully and provides a convenient way to reach your protein goals while supporting strength, recovery, and energy.