20 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in Paneer cheese?
98.4kcal
in a 30 g piece
328 kcal per 100 g.
Source: UK CoFID 2021, record 12-495, 9 analysed samples. Checked 5 October 2026.
7.4 gFat
7.8 gProtein
0 gFibre
20 %Daily calcium
What’s in a 30 g piece
About a third of a piece is water, which is why the calories stay low. What is left is mostly protein.
- 7.4 gFat
- 7.8 gProtein
- 0.27 gCarbohydrate
- 14 gWater
- 0.5 gMinerals and the rest
Above average for dairy
Paneer cheese is 328 kcal per 100 g. The 99 dairy in this database average 224.
Paneer cheese328
Dairy average224
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per piece0.27 g
Salt, per piece0.01 g
Vitamins and minerals in Paneer cheese
Five of the 11 reach the “high in” level, led by calcium.
Only a trace
- Vitamin C
- Iron
- Copper
Show all 11 with amounts
Calcium161 mg, 20 %
Phosphorus115 mg, 16 %
Niacin (vitamin B3)2.3 mg, 15 %
Zinc0.96 mg, 9.6 %
Vitamin A0.0762 mg, 9.5 %
Riboflavin (vitamin B2)0.06 mg, 4.3 %
Folate0.0075 mg, 3.8 %
Magnesium6.9 mg, 1.8 %
Potassium20.7 mg, 1 %
Vitamin E0.12 mg, 1 %
Manganese0.01 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What Paneer cheese doesn’t give you. And where to find it.
No recorded vitamin C, iron or copper.
Vitamin C
Tracein Paneer cheese
Find it inCherries, West Indian2150 % per 100 g
Iron
Tracein Paneer cheese
Find it inThyme, dried, ground883 % per 100 g
Copper
Tracein Paneer cheese
Find it inLiver, calf, fried2386 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Paneer cheese against other dairy
Per 100 g, cheese (Gruyere) has the most calcium in this comparison, followed by cheese (Cheddar type, half fat) and Paneer cheese.
950mg
840mg
537mg
485mg
256mg
159mg
All values per 100 g, from the same dataset. Differences are against Paneer cheese.
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Questions about Paneer cheese
What the numbers say to the questions people actually search.
How many calories are in a portion of Paneer cheese?
A typical portion (30 g, a piece of cheese) gives 98 kcal. Per 100 g the figure is 328 kcal.
Is Paneer cheese high in calcium?
Yes. Cheese, Paneer has 537 mg calcium per 100 g, 67 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does Paneer cheese have most of?
By share of the daily reference intake: calcium (537 mg, 67 %), phosphorus (383 mg, 55 %) and niacin (7.8 mg, 49 %) per 100 g.
Is Paneer cheese a good source of protein?
Cheese, Paneer has 26 g protein per 100 g, 32 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-495, Cheese, Paneer, 9 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of cheese, 1999. Values are per 100 g of the edible part; a piece is 30 g, a piece of cheese, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Paneer). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most calcium.
More dairy
- Cheese, spreadable, medium fat, soft, white153 kcal
- Cream, dairy, UHT, half fat, canned spray196 kcal
- Milk, Channel islands, whole, summer73 kcal
- Milk, soya, non-dairy alternative to milk, sweetened, fortified43 kcal
- Yogurt, virtually fat free/diet, plain54 kcal
- Cheese, cottage, plain, reduced fat68 kcal
- All 99 dairy
Most calcium
- Milk, skimmed, dried, fortified1280 mg
- Cheese, Emmental1025 mg
- Cheese, Parmesan, fresh1025 mg
- Basil, dried, ground2110 mg
- Marjoram, dried1990 mg
- Thyme, dried, ground1890 mg
- Calcium guide