Nutritional Facts of Paneer Recipe ( How To Make Paneer), Calories in Paneer Recipe ( How To Make Paneer)

by Tarla Dalal
This calorie page has been viewed 30648 times



How many calories does one cup of Paneer have?

One cup of Paneer gives  658 calories. Out of which carbohydrates comprise 146 calories, protein accounts for 119 calories and remaining calories come from fat which is 393 calories. One cup of Paneer provides about 53 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see How to make Paneer recipepaneer recipe | homemade paneer recipe | cottage cheese recipe | Indian paneer recipe | with 30 amazing images

The best part is that paneer is quite easy to make at home. We present you an easy Indian homemade paneer recipe or cottage cheese recipe. You need just two ingredients – milk and lemon juice which is available in every Indian kitchen. While it can be made with any milk, full fat milk gives the best texture and yield, so always go for that.

Ever wondered why some Paneer Parathas taste better than others, why some desserts have a better mouth-feel, or why something as simple as Mutter Paneer Butter Masala feels different at different places?

It is the quality of the paneer that makes all the difference. And, homemade paneer beats all others hands-down. Fresh homemade paneer has a super soft and succulent mouth-feel, as well as a pure flavour, which is unmatched by any commercial paneer brand.

To make paneer, rinse a deep non-stick pan with ¼ cup of water and quickly simmer it for 2-3 minutes. This will prevent milk from getting burnt as the water forms a protective layer between the pan and milk. When the milk begins to boil, switch off the flame and wait for 1 minute. The milk should be boiling hot before you add the acidic substance to speed up the process of curdling and to prevent the Paneer from becoming grainy.

If the milk has not curdled well, add more acid. But, if you add too much of acid the Paneer will become tough. The quantity of the acidic agent is purely judgemental . You can even make paneer recipe at home by curdling full-fat milk using Yogurt, Buttermilk or Citric Acid.

The crumbled paneer which we have right now (before it becomes soft paneer) is also known as chenna in the eastern parts of India and is the precursor of many traditional Indian mithais like RasgullaOrange Chenna payeshRasmalai and other Bengali sweets.

We also show you also how to make paneer using a mould.

Use your fresh, soft and unadulterated paneer to make delicious subzisparathas and desserts too!

Is Full Fat Paneer healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and over weight individuals have paneer ?

Yes, this recipe is good for diabetics, heart and weight loss. But they can opt for low fat paneer if they have to restrict the amount of fats in their diet.  

Paneer or cottage cheese is rich in healthy nutrients like calcium and vitamin D. It is a good source of vitamin A and minerals like iron, calcium, magnesium, phosphorus, sodium, potassium and zinc. It is rich in omega-3 fatty acids and omega-6 fatty acids which help in fighting and preventing rheumatoid arthritis and other bone problems. Paneer must be included in growing children’s diet at least once or twice week. (Adults with hypertension and heart diseases should avoid Paneer because it has a high sodium content and is also high in calories.)

Can healthy individuals have paneer?

Yes, this is a great source of protein for vegetarians. 

Paneer is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

6. Phosphorous Phosphorous works closely with calcium to build bones. 

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

8. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

9. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

10. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

What is a healthier option to Full Fat Paneer?

Opt for Low Fat Paneer recipe

How to burn 658 calories that come from one cup of Full Fat Paneer Recipe?

Walking (6 kmph) = 3 hrs 17 mins

Running (11 kmph) = 1 hr 6 mins

Cycling (30 kmph) = 1 hrs 28 mins       

Swimming (2 kmph) = 1 hrs 53 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per cup% Daily Values
Energy658 cal33%
Protein28.9 g53%
Carbohydrates35.6 g12%
Fiber0.3 g1%
Fat43.5 g66%
Cholesterol106.7 mg27%
Vitamin A1066.7 mcg22%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.7 mg64%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C14.5 mg36%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)38.9 mcg19%
Calcium1414 mg236%
Iron1.4 mg7%
Magnesium130.5 mg37%
Phosphorus868.7 mg145%
Sodium127.1 mg7%
Potassium654 mg14%
Zinc2 mg20%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?

Paneer Recipe ( How To Make Paneer)
 on 19 Jun 21 12:23 PM

one cup is how many grams?
| Hide Replies
Tarla Dalal    One cup paneer is approximately 150 grams.
21 Jun 21 08:09 PM