VegetarianDairy

Paneer (cow Milk)

Nutrition Facts Per 100g

Also known as: Cow Milk Paneer

Paneer (cow Milk) is a staple dairy product in Indian households, valued for its protein and calcium content. It provides 18.3g of protein per 100g. Each 100g provides 208mg of calcium — about 21% of an adult's daily requirement. Key nutrients include Sodium (approximately 64% of a typical adult's daily needs) and Phosphorus (approximately 51% of a typical adult's daily needs). Full nutritional details are listed below.

Nutrition Summary

265kcalCalories

18.3gProtein

1.2gCarbs

20.8gFat

0gFiber

Protein 28% Carbs 2% Fat 71%

Micronutrients

High in:SodiumPhosphorusMagnesiumCalciumVitamin B12

Calcium208 mg(21%)

Iron1.8 mg(14%)

Zinc0.3 mg(3%)

Potassium140 mg(5%)

Sodium320 mg(64%)

Magnesium80.0 mg(23%)

Phosphorus360 mg(51%)

Thiamin (B1)0.0 mg(2%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.1 mg(1%)

Vitamin C1.0 mg(1%)

Carotenoids642 µg(11%)

β-Carotene214 µg(7%)

Vitamin A71.0 µg(9%)

Folate (B9)5.0 µg(1%)

Vitamin B60.1 mg(4%)

Vitamin B120.4 µg(17%)

Vitamin D0.1 µg(1%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA6.0 g

40%

PUFA0.7 g

12%

Omega-30.1 g

Omega-60.6 g

Limit These2

Saturated Fat13.2 g

Cholesterol70.0 mg

Common Serving Sizes

1 piece50g

133 kcal9.2g protein

1 cup crumbled122g

323 kcal22.3g protein

100 g100g

265 kcal18.3g protein

Allergen Information

Dairy

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Paneer (cow Milk)?

Paneer (cow Milk) contains 265 kcal per 100g. A typical serving (1 piece) contains approximately 133 kcal.

How much protein is in Paneer (cow Milk)?

Paneer (cow Milk) provides 18.3g of protein per 100g, which is approximately 37% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Paneer (cow Milk) good for weight loss?

Paneer (cow Milk) provides 265 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Paneer (cow Milk) vegan?

Paneer (cow Milk) 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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