Per 100g, paneer cheese delivers 321 calories and 18g of protein. Calorie-dense — a small piece adds up fast.
Calories scale with portion. Here's how a typical paneer cheese 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 cheese stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at paneer cheese 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 Cheese 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 cheese 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 Cheese sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.