Protein content
4.5 g of protein in 1 oz (28 g) of paneer, or 5.3 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Protein per 100 kcal | 5.3 g |
|---|---|
| Protein per 100 g | 15.9 g |
| Protein per serving | 4.5 g in 1 oz (28 g) |
| Calories from protein | 21% |
| Protein to fat | 1 g per 1 g fat |
| Rank in dairy foods, per 100 kcal | 61st of 81 |
| Rank of all foods, per 100 g | 342nd of 796 |
| Share of 50 g Daily Value | 9% per serving |
| Protein quality | Complete protein |
One 1 oz, 4.5 g protein.
Every 100 kcal of paneer brings 5.3 g of protein. On that measure it ranks 61st of the 81 dairy foods in this database and 453rd of all 796 foods on the site. Measured by weight instead, its 15.9 g per 100 g ranks 41st in its group.
Around 21% of the calories in paneer come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, paneer has 1 g of protein for each gram of fat (15.9 g against 15.5 g per 100 g).
Set against drinkable yogurt, another dairy food entry in the database, a serving carries about 1 g less protein (drinkable yogurt has 5.5 g per 1 bottle).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 28 g, and it covers about 9% of the 50 g FDA Daily Value for protein.
An unaged pressed cheese that does not melt, so it is often pan-fried or curried.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 15.9 g | 299 kcal |
| 1 oz (serving used here) | 28 g | 4.5 g | 84 kcal |
| 1 cup | 246 g | 39.1 g | 736 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein dairy foods per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
15.9 g. The 1 oz serving used on this page weighs 28 g and so carries 4.5 g.
5.3 g. That figure divides its 15.9 g of protein per 100 g by its 299 kcal per 100 g, so it does not depend on serving size.
Yes. The protein in paneer supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
About 9%. One 1 oz serving has 4.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #2705740 (Cheese, paneer), FNDDS survey data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.