Paneer (Indian Cottage Cheese) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.0GI LowStaple foodAllergen: Milk

Macronutrients

Calories265 kcal 13% DV

Protein18 g 37% DV

Carbohydrates1.2 g 0% DV

Fat21 g 27% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium18 mg 1% DV

Vitamins & minerals

Vitamin A135 µg 15%

Vitamin C0.0 mg 0%

Vitamin D0.5 µg 2%

Vitamin E0.2 mg 1%

Vitamin K1.0 µg 1%

Thiamin B10.02 mg 2%

Riboflavin B20.23 mg 18%

Niacin B30.1 mg 1%

Vitamin B60.03 mg 2%

Folate B915 µg 4%

Vitamin B120.8 µg 33%

Calcium480 mg 37%

Iron0.2 mg 1%

Magnesium26 mg 6%

Phosphorus350 mg 28%

Potassium100 mg 2%

Zinc2.0 mg 18%

Selenium8.0 µg 15%

Common serving sizes

Serving	Weight
1 oz cube	28 g
100g block	100 g

What it supports in your body

Calcium — Calcium supports bone density

See Paneer (Indian Cottage Cheese) in the Connections Explorer →

Best timing around exercise

Casein (yogurt, cheese) at night for sustained protein. Whey (milk) post-workout. Avoid pre-intense-cardio (nausea risk)

More dairy

Greek Yogurt (Plain, Non-Fat)Whey Protein Powder (Unflavored)Kefir (Plain, Whole Milk)Milk (2% Reduced Fat)Skim Milk (Fat-Free)Yogurt (Plain, Low-Fat)Cottage Cheese (2% Fat)Goat Milk

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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