Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides 228 mg of vitamin c per 100 g (+228 mg vs Paneer (Indian Cottage Cheese)).
raw · edible portion100% yield
Paneer (Indian Cottage Cheese)
Paneer / Panir
Non-aged acid-set dairy cheese
Traditional non-melting South Asian fresh cheese offering high calcium, fat, and bioavailable milk proteins.
ENERGY296kcal / 100g
PROTEIN18.3grams
FIBER0grams
CARBS4.2grams
FAT22.8grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Paneer (Indian Cottage Cheese) based on protein, fiber, or calories.
Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Paneer (Indian Cottage Cheese)
Key vitamins and minerals meeting high percentages of daily recommended intake
Paneer (Indian Cottage Cheese) Rankings in Best Food Guides
Smart Alternatives
Find alternatives to Paneer (Indian Cottage Cheese)
Discover ranked food alternatives to Paneer (Indian Cottage Cheese) based on protein, fiber, or vitamins.
Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides 53.2 mg of vitamin c per 100 g (+53.2 mg vs Paneer (Indian Cottage Cheese)).
Raw · fruits
Banana
8.7 mg/ 100g
89 kcal
Why this result?
Banana provides 8.7 mg of vitamin c per 100 g (+8.7 mg vs Paneer (Indian Cottage Cheese)).
Cooked · vegetables
Sweet Potato (Baked/Cooked)
19.6 mg/ 100g
90 kcal
Why this result?
Sweet Potato (Baked/Cooked) provides 19.6 mg of vitamin c per 100 g (+19.6 mg vs Paneer (Indian Cottage Cheese)).
NUTRITION COMPARISONS
Compare Any Foods →Popular Comparisons with Paneer (Indian Cottage Cheese)
Side-by-side nutrient differences with other common dairy
VS
Paneer (Indian Cottage Cheese) vs GuavaCalories, protein, carbs & vitamins
Compare →VS
Paneer (Indian Cottage Cheese) vs OrangeCalories, protein, carbs & vitamins
Compare →VS
Paneer (Indian Cottage Cheese) vs Amla (Indian Gooseberry)Calories, protein, carbs & vitamins
Compare →VS
Paneer (Indian Cottage Cheese) vs BananaCalories, protein, carbs & vitamins
Compare →VS
Paneer (Indian Cottage Cheese) vs Sweet Potato (Baked/Cooked)Calories, protein, carbs & vitamins
Compare →VS
Paneer (Indian Cottage Cheese) vs Red Bell PepperCalories, protein, carbs & vitamins
Compare →Full Nutrition Breakdown
Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 296kcal | |
| Protein | 18.3g | |
| Carbohydrates | 4.2g | |
| Dietary Fiber | 0g | |
| Total Fat | 22.8g | |
| Saturated Fat | 14.2g | |
| Total Sugars | 2.6g | |
| Sodium | 22.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 0mg | |
Vitamin A (RAE)Retinol & Carotenoids | 180µg | |
Vitamin DCholecalciferol / Ergocalciferol | 0.5µg | |
Vitamin EAlpha-tocopherol | 0.40mg | |
Vitamin KPhylloquinone & Menaquinones | 1.5µg | |
Folate (DFE)Vitamin B9 | 18µg | |
| 0.04mg | ||
| 0.28mg | ||
| 0.15mg | ||
| 0.35mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.08mg | |
Vitamin B12Cobalamin | 0.9µg |
Frequently Asked Questions about Paneer (Indian Cottage Cheese)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Paneer (Indian Cottage Cheese)?
A 100-gram serving of Paneer (Indian Cottage Cheese) contains 296 calories, 4.2g of total carbohydrates, and 0g of dietary fiber (yielding approx. 4.2g net carbs). By portion: 100 g contains approximately 296 calories; 1 standard serving (50 g) contains approximately 148 calories; 1 cup cubes (140 g) contains approximately 414 calories.
What are the standout vitamins and health benefits of Paneer (Indian Cottage Cheese)?
Paneer (Indian Cottage Cheese) is particularly high in Vitamin B12 (38% Daily Value), Calcium (37% Daily Value), Phosphorus (22% Daily Value), Riboflavin (Vitamin B2) (22% Daily Value). Traditional non-melting South Asian fresh cheese offering high calcium, fat, and bioavailable milk proteins.
What are good healthy substitutes for Paneer (Indian Cottage Cheese)?
Popular and nutritionally verified alternatives to Paneer (Indian Cottage Cheese) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Paneer (Indian Cottage Cheese) suitable for low-carb, keto, or vegan diets?
Paneer (Indian Cottage Cheese) is naturally vegetarian, high protein, low carb, gluten free. With 296 calories and 0g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetSR Legacy / Foundation Foods
Record Identifier#Standard Reference
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
Similar Foods in dairy