Malai Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of malai paneer contains 321 calories, 21g protein, 3.6g carbs, and 25g fat. Malai Paneer is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 321 kcal | 16% |
| Protein | 21.0g | 42% |
| Carbohydrates | 3.6g | 1% |
| Total Fat | 25.0g | 32% |
| Sodium | 25.0mg | 1% |
| Calcium | 26.0mg | 2% |
| Iron | 100.0mg | 556% |
| Magnesium | 2.7mg | 1% |
| Zinc | 350.0mg | 3182% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.35mcg | 0% |
| Phosphorus | 185.0mg | 15% |
Is Malai Paneer Good for You?
Yes, Malai Paneer is nutritionally beneficial, particularly for protein intake and mineral support. Each 100g serving delivers 21g of protein (42% DV) and exceptional amounts of iron (100mg, 556% DV) and zinc (350mg, 3182% DV). However, it is relatively high in fat at 25g per serving, so portion control matters for certain dietary goals.
Key Health Benefits of Malai Paneer
Excellent protein source: At 21g per 100g (42% of your daily needs), Malai Paneer supports muscle maintenance, repair, and recovery. This makes it is particularly valuable for athletes and anyone prioritizing lean body mass.
Supports iron levels: With an exceptional 100mg of iron per 100g serving, it is one of the most iron-dense foods available. This mineral is critical for oxygen transport in blood and can help prevent anemia and fatigue.
Zinc for immune function: Malai Paneer delivers 350mg of zinc per 100g—far exceeding daily requirements. Adequate zinc is essential for immune cell function, wound healing, and protein synthesis in the body.
Phosphorus for bone health: The 185mg of phosphorus (15% DV) works alongside calcium to build and maintain strong bones and teeth. This mineral also plays a role in energy production within cells.
Low sodium option: At just 25mg per 100g (1% DV), it is a naturally low-sodium food. This makes it is a heart-friendly choice compared to many processed dairy and paneer products.
How Does Malai Paneer Compare?
Malai Paneer outperforms standard paneer in fat content and richness due to the addition of cream (malai), making it is creamier but also more calorie-dense. When compared to cottage cheese, Malai Paneer delivers significantly more iron and zinc, though cottage cheese typically contains more calcium. The trade-off is that it is higher in total fat, which some may prefer for satiety while others may want to limit.
Frequently Asked Questions
How many calories is in malai paneer?
Malai Paneer contains 321 calories per 100g serving, which represents 16% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 150-200g) would contain approximately 480-640 calories.
Is malai paneer good for weight loss?
Malai Paneer can support weight loss when consumed in controlled portions due to its high protein content (21g per 100g), which promotes satiety. However, it is is relatively calorie-dense at 321 kcal per 100g, so portion sizes should be mindful and balanced with lower-calorie vegetables and whole grains.
How much iron is in malai paneer?
Each 100g serving contains 100mg of iron, providing 556% of the daily recommended value. This exceptional iron content makes it is one of the richest food sources of this mineral, though the bioavailability of iron from dairy may be lower than from animal proteins.
Is malai paneer suitable for vegetarians?
Yes, Malai Paneer is is entirely vegetarian, as it is made from milk solids, cream, and typically spices. It is a popular protein choice for vegetarians and lacto-vegetarians across India and South Asia.
How should I store malai paneer?
Fresh Malai Paneer should be stored in an airtight container in the refrigerator and consumed within 3-4 days of purchase. If it is comes in a curry or creamy sauce, it is can last slightly longer; freezing is possible but may affect the texture slightly.
How to Track Malai Paneer Nutrition with Gram
The Gram app makes logging Malai Paneer simple—just search for it by name and select your serving size to instantly see the complete nutrient breakdown. If you prefer, use the app’s AI food scanning feature to photograph your meal, and it will automatically identify and log Malai Paneer along with portion estimates. This way, you can easily monitor your protein, iron, and zinc intake throughout the day without manual calculations.
Frequently Asked Questions
How many calories is in malai paneer?
Malai Paneer contains 321 calories per 100g serving, which represents 16% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 150-200g) would contain approximately 480-640 calories.
Is malai paneer good for weight loss?
Malai Paneer can support weight loss when consumed in controlled portions due to its high protein content (21g per 100g), which promotes satiety. However, it is is relatively calorie-dense at 321 kcal per 100g, so portion sizes should be mindful and balanced with lower-calorie vegetables and whole grains.
How much iron is in malai paneer?
Each 100g serving contains 100mg of iron, providing 556% of the daily recommended value. This exceptional iron content makes it is one of the richest food sources of this mineral, though the bioavailability of iron from dairy may be lower than from animal proteins.
Is malai paneer suitable for vegetarians?
Yes, Malai Paneer is is entirely vegetarian, as it is made from milk solids, cream, and typically spices. It is a popular protein choice for vegetarians and lacto-vegetarians across India and South Asia.
How should I store malai paneer?
Fresh Malai Paneer should be stored in an airtight container in the refrigerator and consumed within 3-4 days of purchase. If it is comes in a curry or creamy sauce, it is can last slightly longer; freezing is possible but may affect the texture slightly.
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Nutrition data sourced from USDA FoodData Central. Track malai paneer and thousands of other foods with the Gram app.