Paneer
per real serving, not per 100 g
What 1 portion carries
133kcal
1 portion — taken as 50 g — carries about 133 calories, with 9.2 g protein, 2.0 g carbohydrate and 10.0 g fat.
Per 100 g: 265 kcal and 18.3 g protein.
SOURCE·Shared ThaliFacts dataset·shared with thalifacts·REVIEWED JUL 2026
Assumed: 1 portion ≈ 50 g — full-cream cow-milk paneer, raw.
Paneer by portion
Everything scales linearly from the 50 g serving. If your portion is bigger, so is the number.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 × 1 portion | 50 g | 133 kcal | 9.2 g | 2.0 g | 10.0 g | 0.0 g |
| 2 × 1 portion | 100 g | 265 kcal | 18.3 g | 4.0 g | 20.0 g | 0.0 g |
| 3 × 1 portion | 150 g | 398 kcal | 27.5 g | 6.0 g | 30.0 g | 0.0 g |
| Per 100 g | 100 g | 265 kcal | 18.3 g | 4.0 g | 20.0 g | 0.0 g |
Carbohydrate is available carbohydrate; fibre is listed separately and is in neither the carbohydrate column nor the energy figure. Energy is reconciled against 4P + 4C + 9F on every build.
Shared with ThaliFacts: Shared ThaliFacts dataset. Copied unchanged from the ThaliFacts dataset so the two sites cannot disagree about the same food. Source.
How paneer is counted here
- The serving is the portion this food is actually eaten in — 1 portion, taken as 50 g — not an anonymous 100 g.
- Composition is read off a named row: Shared ThaliFacts dataset, and the label on that row is printed above rather than hidden.
- Carbohydrate is available carbohydrate. Where a source publishes carbohydrate by difference, the fibre is subtracted here and the subtraction is stated.
- Energy is reconciled against Atwater factors on every build; a value that disagrees with its own macros does not ship.
serving kcal = 265 kcal/100 g × (50 g ÷ 100) = 133 kcal check = 4·P + 4·C + 9·F (±15%, ±20% high-fibre)
Observances it appears in
Where paneer shows up in the food customarily associated with an observance on this site. This is a description of common practice, not a rule.
Where it sits on a fasting plate
Among the 10 entries in milk & dairy on this site, paneer ranks 4 of 10 for energy density at 265 kcal per 100 g.
Protein supplies 28% of its energy, which is unusually high for a vrat food and the reason it is worth prioritising during a long observance.
It sits mid-range for energy density, so a measured portion behaves predictably.
Questions
Is paneer eaten during a vrat?
It depends on the household. Some families include paneer on a phalahar vrat and others set it aside, and the reasoning is a matter of family practice and sampradaya rather than nutrition. Follow your own.
How many calories are in 1 portion of paneer?
About 133 kcal for 1 portion, taken as 50 g (full-cream cow-milk paneer, raw). That is 9.2 g protein, 2.0 g carbohydrate and 10.0 g fat. Per 100 g it carries 265 kcal.
Is paneer filling, or just energy?
Protein supplies about 28% of its energy, which is high — this is one of the genuinely filling foods on a fasting day. Fibre is low at 0.0 g per 100 g. On a vrat that matters more than usual, because so much of the permitted food list is rapidly digested starch.
Similar foods
SOURCE·Published vrat traditions + IFCT 2017·observance accounts and food composition·REVIEWED JUL 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
