How many calories in
paneer?
Paneer sits at 321 calories per 100g. Notably high in protein for dairy.
Common serving sizes.
Calories scale with portion. Here's how a typical paneer serving translates in your tracker:
What 321 calories means.
Calorie-dense and fatty — 25 g of fat per 100g means small portions add up fast, so weigh it rather than eyeballing.
Paneer vs. similar foods.
How paneer stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at paneer and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in paneer?
Paneer has approximately 321 calories per 100g. A typical serving — 3 oz (85g) — comes in at 273 calories.
How much protein is in paneer?
18g of protein per 100g. That puts paneer at roughly 5.6g of protein per 100 calories — a useful lens when comparing to other dairy sources.
How do I log paneer accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is paneer good for weight loss?
It depends on your overall calorie target. Paneer sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.