Protein content
A 1 oz serving of paneer contains 4.5 g of protein - a moderate source of protein, about 9% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 1 oz (28 g) |
|---|---|
| Protein per serving | 4.5 g |
| Protein per 100 g | 15.9 g |
| Calories per serving | 84 kcal |
| Protein density | 21% of calories |
| Share of 50 g Daily Value | 9% |
| Protein quality | Complete protein |
| Category | Dairy |
| Food type | Whole food |
| USDA record | FoodData Central #2705740 |
A typical 1 oz serving of paneer contains 4.5 grams of protein (15.9 g per 100 g), which makes it a moderate source of protein. That covers roughly 9% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
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.
Among the 81 dairy foods in the database, paneer ranks 71st by protein per serving, and 514th out of all 796 foods on the site. 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 above is measured by weight at 28 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
An unaged pressed cheese that does not melt, so it is often pan-fried or curried.
Source: USDA FoodData Central #2705740 - "Cheese, paneer" (Survey (FNDDS), published 10/31/2024). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Paneer has 15.9 g of protein per 100 g. A typical 1 oz serving (28 g) provides 4.5 g.
Yes. Paneer 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.
A 1 oz serving of paneer contains 4.5 g of protein, about 9% of the 50 g reference Daily Value.
Paneer is a moderate source of protein, and about 21% of its calories come from protein, which makes it moderately protein-dense. 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).
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