Paneer cheese

USDA name: Cheese, paneer

736 calories in 1 cup (246 g). Per 100 g, protein: 15.9 g, carbohydrates: 22.5 g, fat: 15.5 g.

Serving
1
= 246 g
736KCAL

Paneer cheese, 1 cup

736 calories

Protein
39 g
Carbs
55.3 g
Fat
38.2 g
Fiber
0 g
Sugars
57.4 g

Nutrition Facts

Serving size1 cup (246 g)
Amount per serving
Calories736
% Daily Value*
Total Fat 38.2 g49%
Saturated Fat 22.2 g111%
Cholesterol 143 mg48%
Sodium 455 mg20%
Total Carbohydrate 55.3 g20%
Dietary Fiber 0 g0%
Total Sugars 57.4 g
Protein 39 g
Vitamin D 13 mcg65%
Calcium 1,469 mg113%
Iron 0 mg0%
Potassium 1,791 mg38%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B12269% 6.4 µg
  • Riboflavin (B2)127% 1.6 mg
  • Vitamin D65% 13 µg
  • Thiamin (B1)56% 0.67 mg
  • Vitamin B643% 0.73 mg
  • Vitamin A42% 381 µg
  • Choline39% 212 mg
  • Niacin (B3)8% 1.3 mg
  • Vitamin E4% 0.59 mg
  • Vitamin K3% 3.7 µg

Little or none: Folate, Vitamin C.

minerals

% of the Daily Value in this serving

  • Calcium113% 1,469 mg
  • Phosphorus96% 1,205 mg
  • Zinc46% 5 mg
  • Selenium42% 22.9 µg
  • Potassium38% 1,791 mg
  • Magnesium34% 143 mg
  • Sodium20% 455 mg
  • Copper2% 0.015 mg

Little or none: Iron.

How it compares

Against other records in Cheese, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sugars

    Higher than 100%

    Same value as 0 of 57 other records.

    leastmost

  • Potassium

    Higher than 100%

    Same value as 0 of 57 other records.

    leastmost

  • Protein

    Lower than 95%

    Same value as 0 of 57 other records.

    leastmost

  • Carbohydrates

    Higher than 95%

    Same value as 0 of 57 other records.

    leastmost

  • Sodium

    Lower than 91%

    Same value as 1 of 57 other records.

    leastmost

  • Iron

    Lower than 88%

    Same value as 7 of 57 other records.

    leastmost

Questions

How many calories are in paneer cheese?
1 cup (246 g): 736 calories; protein: 39 g, carbohydrates: 55.3 g, fat: 38.2 g.
How much protein is in paneer cheese?
15.9 g per 100 g. Its estimated share of calories is 21%, using 4 kcal per gram of protein.
How many net carbs are in paneer cheese?
22.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water41.5 g
Energy299 kcal
Protein15.9 g
Total lipid (fat)15.5 g
Carbohydrate, by difference22.5 g
Fiber, total dietary0 g
Total Sugars23.3 g
Calcium, Ca597 mg
Iron, Fe0 mg
Magnesium, Mg58 mg
Phosphorus, P490 mg
Potassium, K728 mg
Sodium, Na185 mg
Zinc, Zn2 mg
Copper, Cu0.006 mg
Selenium, Se9.3 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.27 mg
Riboflavin0.67 mg
Niacin0.51 mg
Vitamin B-60.3 mg
Folate, total0 µg
Folic acid0 µg
Folate, food0 µg
Folate, DFE0 µg
Choline, total86.3 mg
Vitamin B-122.6 µg
Vitamin B-12, added0 µg
Vitamin A, RAE155 µg
Retinol150 µg
Carotene, beta34 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.24 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)5.3 µg
Vitamin K (phylloquinone)1.5 µg
Fatty acids, total saturated9 g
SFA 4:00.33 g
SFA 6:00.26 g
SFA 8:00.17 g
SFA 10:00.41 g
SFA 12:00.47 g
SFA 14:01.5 g
SFA 16:04.2 g
SFA 18:01.5 g
Fatty acids, total monounsaturated3.3 g
MUFA 16:10.23 g
MUFA 18:13.4 g
MUFA 20:10.019 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.52 g
PUFA 18:20.56 g
PUFA 18:30.063 g
PUFA 18:40 g
PUFA 20:40.019 g
PUFA 20:5 n-3 (EPA)0.005 g
PUFA 22:5 n-3 (DPA)0.01 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol58 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705740, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.