Across India · Side dish
Paneer (plain)
Also called cottage cheese, paneer, chhena, panir
Fresh Indian cottage cheese eaten plain, as cubes or slices. It is rich in protein and fat and has no fibre.
The short answer
Paneer (plain) has about 153 kcal in a regular serving (5 cubes, about 50 g), with 9.4 g of protein and 0 g of fibre. It rates 2.0/5 (limited fit) for weight management: it gives good protein for its calories and a regular serving is a modest portion, but it has little fibre for its calories and it packs a lot of calories into each gram.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 153 kcal
- 5 cubes (about 50 g)
- For weight management
- 2.0 / 5Rated 2 out of 5. Limited fit for weight management
- Protein and fibre
- 9.4 g · 0 g
- per serving
- Brisk walking
- About 30 min
- uses similar energy (70 kg adult)
Paneer (plain) nutrition
| Nutrient | Per serving (5 cubes, about 50 g) | Per 100 g |
|---|---|---|
| Energy | 153 kcal | 305 kcal |
| Protein | 9.4 g | 18.86 g |
| Carbohydrate | 1.2 g | 2.41 g |
| Fat | 12.4 g | 24.78 g |
| Fibre | 0 g | 0 g |
IFCT 2017 (ICMR-NIN), L003 Paneer. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is paneer (plain) good for weight management?
It rates 2.0/5, a limited fit, because it gives good protein for its calories and a regular serving is a modest portion, but it has little fibre for its calories and it packs a lot of calories into each gram.
- Calories per gram (35% of the rating)3.05 kcal · 28/100
- Protein per 100 kcal (25% of the rating)6.2 g · 62/100
- Fibre per 100 kcal (20% of the rating)0.0 g · 0/100
- Portion (20% of the rating)153 of 200 kcal (side dish) · 74/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have paneer (plain)
- Have it with vegetables or in a salad rather than fried or in a creamy gravy
- Keep to about 5 cubes at a time, it is high in fat
- Grill or lightly sear the cubes instead of deep frying
- Pair it with a bowl of dal or vegetables to add fibre
Common questions about paneer (plain)
How many calories are in paneer (plain)?
About 153 kcal in 5 cubes, about 50 g, or 305 kcal per 100 g.
Is paneer (plain) good for weight management?
It rates 2.0/5, a limited fit: it gives good protein for its calories and a regular serving is a modest portion, but it has little fibre for its calories and it packs a lot of calories into each gram. See the lighter ways to have it on this page.
How much protein is in paneer (plain)?
About 9.4 g in 5 cubes, about 50 g, which is 6.2 g for every 100 kcal.
How much walking uses the energy in paneer (plain)?
About 30 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is paneer good for weight management?
Paneer gives a lot of protein, but about half its calories come from fat. Five cubes (about 50 g) give around 150 kcal, so it fits best as a measured portion with vegetables.
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Compare it in:DairyPaneer dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.