Paneer sits at 321 calories per 100g. Notably high in protein for dairy.
Calories scale with portion. Here's how a typical paneer serving translates in your tracker:
Calorie-dense and fatty — 25 g of fat per 100g means small portions add up fast, so weigh it rather than eyeballing.
How paneer stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at paneer and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePaneer has approximately 321 calories per 100g. A typical serving — 3 oz (85g) — comes in at 273 calories.
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.
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 under a second. Adjust the value if it looks off.
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.