Protein in 60 Gm Paneer

Paneer - When it comes to vegetarian sources of protein in India, paneer tops the chart, no question about it.

Whether it's in a homely matar paneer or a spicy tikka, this dairy delight finds its way into meals across the country.

But how much protein do you get from that small 60-gram piece of paneer sitting on your plate?

For fitness lovers, weight watchers, or anyone interested in balanced nutrition, knowing how much protein you get from your food is essential.

In this article, we’ll break down everything you need to know about the protein content in 60 gm paneer and how it fits into your daily diet.

What Is Paneer Made Of?

Paneer, also known as Indian cottage cheese, is made by curdling milk with an acidic agent like lemon juice, vinegar, or citric acid.

Unlike other types of cheese, paneer doesn’t undergo aging or fermentation, making it a fresh cheese that’s soft, mild, and versatile in cooking.

Key Nutritional Components of Paneer:

• Protein

• Fat

• Calcium

• Phosphorus

• B Vitamins

The protein in paneer comes from casein, a high-quality milk protein that contains all essential amino acids.

It’s a complete protein, something that many plant sources in a vegetarian Indian diet may lack.

Protein in 60 Gm Paneer

The amount of protein in paneer can vary slightly based on how it’s made and the fat content of the milk used (full-fat, low-fat, or skimmed).

60 gm paneer contains approximately 10.8 g of protein, making it a great vegetarian source for boosting daily protein intake.

But here’s the general rule:

100 gm of full-fat paneer contains approximately 18 gm of protein.

So, if you consume 60 g of paneer:

60 gm paneer = ~10.8 gm of protein

This makes it an excellent mid-sized protein serving, especially for vegetarians who may not have access to animal proteins like chicken, eggs, or fish.

A Visual Comparison

• 1 boiled egg (~50 gm): ~6 gm protein

• 1 glass milk (250 ml): ~8 g protein

• 60 gm paneer: ~10.8 gm protein

If you’re eating 60 g of paneer in a meal, you’re already covering around 20% of your daily protein requirement (for an average Indian adult with moderate activity, who needs 50-60 g of protein per day).

Why Paneer Is a Smart Protein Choice for Indians?

In India, dietary protein intake is often lower than global averages, especially among vegetarians.

According to the Indian Market Research Bureau, nearly 9 out of 10 Indians consume less protein than required.

✔ High Bioavailability

Paneer protein is easily absorbed by the body, thanks to its high biological value.

This means more of the protein you eat is used for muscle repair, enzyme production, and hormone regulation.

✔ Convenience

Paneer is easy to prepare. Whether raw, sautéed, grilled, or curried, you can consume it in multiple forms.

It also blends well with Indian spices, so you don’t have to compromise on flavor.

✔ Low in Carbs

Perfect for those watching their carb intake. Paneer offers protein without the carbs a win for people following low-carb or keto diets.

✔ Helps Maintain Satiety

Feeling full after a meal can help avoid overeating. Paneer helps in that department by keeping you full longer.

Is 60 Gm Paneer Enough? 

Now the real question: should you stop at 60 gm of paneer?

Let’s break it down based on individual goals.

✅ For Weight Loss

60 gm paneer (~10.8 gm protein) is a great portion for weight loss meals, especially if paired with vegetables or whole grains. The protein helps preserve lean muscle mass, even as you lose fat.

Tip: Pair 60 gm paneer with sautéed spinach or a bowl of dal for a complete, fiber-rich, and satisfying meal.

✅ For Muscle Building

If you’re into strength training or body sculpting, 60 gm paneer might be just a warm-up. Athletes often aim for 1.6–2.2 g of protein per kg of body weight. A 70 kg person may need 110–150 g of protein daily.

In such cases, you might need:

• 120–150 gm of paneer daily, split across meals

• Or combine paneer with other sources like whey protein, lentils, chickpeas, or tofu

For General Health

For a healthy adult without specific fitness goals, 60 gm paneer per day can be an ideal way to boost protein intake and fill nutritional gaps without overdoing the fat content.

Paneer vs Other Indian Protein Sources: How Does It Compare?

If you’re evaluating your options, here’s how 60 gm paneer stacks up against other commonly consumed protein-rich Indian foods:

Paneer wins in terms of taste, versatility, and digestibility. While soya chunks may offer more protein per gram, they can be harder to digest for some people.

Tofu is a great alternative, but not as widely accepted in traditional Indian cooking.

How to Include 60 Gm Paneer in Your Daily Diet: Practical Ideas?

Now that you know the value of 60 g of paneer, how can you work it into your everyday meals without it getting boring?

Here are some simple, nutritionist-approved ideas:

🌟 Breakfast

Paneer Bhurji: Crumbled paneer sautéed with onions, tomatoes, and spices. Serve with whole wheat roti or brown bread.

Paneer Paratha: Mix grated 60 gm paneer into dough or stuff it as a filling with some green chillies and coriander.

🌟 Lunch

Paneer Tikka Salad: Grill or air-fry cubes of paneer and toss with chopped veggies, lemon juice, and chaat masala.

Paneer and Palak Curry: Classic spinach paneer curry with a small portion of brown rice or multigrain roti.

🌟 Evening Snack

Paneer Skewers: Thread marinated 60 gm paneer cubes on skewers with capsicum and onion. Grill or roast.

Paneer Wrap: Use a whole wheat tortilla or roti, layer in grilled paneer, veggies, and mint chutney.

🌟 Dinner

Paneer Stir-Fry: Toss paneer with broccoli, bell peppers, and soy sauce.

Paneer Soup Cubes: Add small paneer cubes to thick lentil or vegetable soups for a protein boost.

Pro tip: If you're concerned about fat intake, opt for low-fat paneer, which still provides 12–14 gm protein per 100 gm but significantly less fat.

Final Thoughts

In the Indian dietary landscape, paneer plays a crucial role not just for its deliciousness but also for its impressive protein content.

A humble 60 gm portion of paneer can deliver close to 11 gm of high-quality protein, making it a great option for vegetarians, fitness enthusiasts, and everyday eaters alike.

Whether your goal is weight loss, muscle building, or simply eating clean, 60 gm of paneer can be a stepping stone toward better nutrition. The key lies in balance, variety, and portion control.

So next time you add paneer to your plate, you’ll know it’s not just a tasty treat, it’s also a smart nutritional choice.