VegetarianDairy

Low Fat Paneer

Nutrition Facts Per 100g

Also known as: Low Fat Paneer

Low Fat Paneer is a staple dairy product in Indian households, valued for its protein and calcium content. It provides 20g of protein per 100g. Each 100g provides 180mg of calcium — about 18% of an adult's daily requirement. Key nutrients include Sodium (approximately 60% of a typical adult's daily needs) and Phosphorus (approximately 43% of a typical adult's daily needs). Full nutritional details are listed below.

Nutrition Summary

160kcalCalories

20.0gProtein

3.0gCarbs

7.0gFat

0gFiber

Protein 50% Carbs 8% Fat 39%

Micronutrients

High in:SodiumPhosphorusMagnesiumCalcium

Calcium180 mg(18%)

Iron0.8 mg(6%)

Zinc0.6 mg(6%)

Potassium130 mg(4%)

Sodium300 mg(60%)

Magnesium70.0 mg(20%)

Phosphorus300 mg(43%)

Thiamin (B1)0.0 mg(2%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.1 mg(1%)

Vitamin C1.0 mg(1%)

Carotenoids500 µg(8%)

β-Carotene167 µg(6%)

Vitamin A56.0 µg(7%)

Folate (B9)5.0 µg(1%)

Vitamin B60.0 mg(3%)

Vitamin B120.3 µg(13%)

Vitamin D0.1 µg(1%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA2.0 g

13%

PUFA0.2 g

Omega-30 g

Omega-60.2 g

Limit These2

Saturated Fat4.5 g

Cholesterol40.0 mg

Common Serving Sizes

1 piece50g

80 kcal10.0g protein

1 cup crumbled122g

195 kcal24.4g protein

100 g100g

160 kcal20.0g protein

Allergen Information

Dairy

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Low Fat Paneer?

Low Fat Paneer contains 160 kcal per 100g. A typical serving (1 piece) contains approximately 80 kcal.

How much protein is in Low Fat Paneer?

Low Fat Paneer provides 20.0g of protein per 100g, which is approximately 40% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Low Fat Paneer good for weight loss?

Low Fat Paneer is a moderate-calorie food at 160 kcal per 100g. It can be part of a weight-loss diet when consumed in appropriate portions.

Is Low Fat Paneer vegan?

Low Fat Paneer is vegetarian but not vegan, as it is a dairy product.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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