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Paneer (Chhena): Nutrition and who it suits

Paneer is a good choice for PCOS, diabetes and menopause, and fine in a portion for weight loss. 100 g has 258 kcal and 18.9 g of protein. One serving is a 50 g piece, about 129 kcal.

Paneer (Chhena)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy258 kcal
Protein18.9 g
Carbohydrate12.4 g
Fibre0 g
Sugars11.6 g
Fat14.8 g
Calcium476 mg
Folate93.3 µg
Zinc2.7 mg

Where its calories come from

29%19%52%
  • Protein 29%
  • Carbohydrate 19%
  • Fat 52%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of paneer?

About 129 kcal for a 50 g piece, and about 258 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (50 g) fills.

24%Calcium
238 mg
21%Folate
46.7 µg
20%Protein
9.4 g
10%Zinc
1.4 mg
4%Magnesium
13.3 mg
2%Iron
0.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code L003. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is paneer good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

129 kcal in a 50 g serving, with 9.4 g of protein, so watch the portion.

PCOS and PCOD

Good choice

9.4 g of protein with only 6.2 g of carbohydrate in a 50 g serving, so it fills you without raising your sugar much.

Diabetes

Good choice

Only 6.2 g of carbohydrate in a 50 g serving.

Menopause

Good choice

238 mg of calcium in a 50 g serving, which your bones need more of now.

Weight lossEat in moderation129 kcal in a 50 g serving, with 9.4 g of protein, so watch the portion.
PCOS and PCODGood choice9.4 g of protein with only 6.2 g of carbohydrate in a 50 g serving, so it fills you without raising your sugar much.
DiabetesGood choiceOnly 6.2 g of carbohydrate in a 50 g serving.
MenopauseGood choice238 mg of calcium in a 50 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Egg vs paneer

How to eat it

Dishes on this site that use paneer, each with its calories per portion:

Also called

Assamese: Paneer; Bengali: Chena; Gujarati: Paneer; Hindi: Chhena; Kannada: Tali; Kashmiri: Chaman; Malayalam: Palkatti; Odia: Chhena; Punjabi: Paneer; Tamil: Paladai; Telugu: Paalavirugudu.

Related

KhoaBuffalo milkCow's milkCurd (Dahi)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarianPCOS and PCOD, vegetarianDiabetes, vegetarianMenopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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