Paneer Calories: How Much Is in Homemade and Store-Bought Paneer?

When you think of paneer, a fresh, unaged Indian cheese made by curdling milk with acid. Also known as Indian cottage cheese, it’s a staple in homes and restaurants across India—used in curries, snacks, and even grilled dishes. But if you’re watching your calories, you need to know: how much energy is really in that soft, white block?

The calorie count of paneer isn’t fixed. Store-bought paneer can range from 250 to 300 calories per 100 grams, depending on the fat content of the milk used. Homemade paneer? That’s where things get interesting. If you make it with full-fat milk, you’re looking at around 280 calories. But if you use skimmed or low-fat milk, you can drop that to 180 to 200 calories. The difference isn’t magic—it’s just milk fat. Every gram of fat adds 9 calories, and paneer is mostly concentrated milk solids. When you drain the whey, you’re not just removing water—you’re leaving behind lactose and some protein, but keeping nearly all the fat and casein.

That’s why homemade paneer, paneer made from scratch using fresh milk and an acid like lemon juice or vinegar. It’s a DIY cheese that lets you control what goes in—and what stays out. No additives, no preservatives, no hidden oils. You can even press it longer to squeeze out more moisture and reduce fat content further. And if you’re curious about what else affects paneer’s nutrition, you’ll find posts that break down how lemon substitute for paneer, using vinegar or citric acid instead of lemon juice to curdle milk. It doesn’t change the calorie count, but it can affect texture and flavor. Some people worry that paneer is too fatty for weight loss, but compared to processed cheeses or fried snacks, it’s a protein powerhouse—about 18 grams per 100 grams. That’s more than chicken breast in some cases.

And here’s the real secret: how you cook paneer matters more than the cheese itself. A paneer tikka skewer grilled with minimal oil? Around 180 calories per piece. Paneer bhurji fried in butter? That’s closer to 400. The same block of paneer can be part of a light meal or a heavy one—it all depends on the kitchen, not the block.

Below, you’ll find real recipes and tips from people who’ve tested this stuff at home. Whether you’re trying to cut calories, build muscle, or just understand what you’re eating, these posts give you the facts—not guesses. No fluff. Just what works.