One 100 g pack delivers about 296 calories, 20 g protein, and 480 mg calcium in Amul paneer.
Per 50 g
Per 100 g
Per 150 g
Fresh Block
- Cuts clean; holds cubes
- 296 kcal/100 g
- 20 g protein/100 g
Everyday
Malai Style
- Softer bite
- 323 kcal/100 g
- 20 g protein/100 g
Creamier
High-Protein Tin
- Cubes in brine
- Check sodium
- Stores longer
Shelf-Stable
Why People Reach For Amul Paneer
Paneer brings clean dairy protein, a mild taste, and tidy cooking. It browns without melting, holds shape in curries, and turns a weekday sabzi into a filling plate. Branded blocks also save time; you slice, sear, and serve.
If you track macros, this cheese makes planning simple. A set amount delivers steady protein and fat with very little sugar. That predictability helps whether you cook at home or order a tiffin.
Amul Paneer Nutrition Details For 100 Grams
Amul’s label lists the core numbers that most shoppers want: energy, fat split, carbs, protein, and calcium. Per 100 g, the standard block shows 296 kcal, 22 g fat (14 g saturated), 4.5 g carbs, 0 g added sugar, 20 g protein, and 480 mg calcium. The creamier malai style lists 323 kcal with 25 g fat at the same protein and calcium levels.
Those values sit right in the range you see for Indian pressed cheese. Daily totals vary by diet, yet many vegetarian plates use 80–150 g at a meal. The tables below scale the math so you can preview a portion before it hits the pan.
Quick Macro Math By Common Portions
| Portion | Calories | Macros (P/F/C) |
|---|---|---|
| 50 g | 148 kcal | 10g/11g/2.25g |
| 75 g | 222 kcal | 15g/16.5g/3.38g |
| 100 g | 296 kcal | 20g/22g/4.5g |
| 125 g | 370 kcal | 25g/27.5g/5.63g |
| 150 g | 444 kcal | 30g/33g/6.75g |
| 200 g | 592 kcal | 40g/44g/9g |
Brand recipes can differ, and so can your skillet. Oil left in the pan won’t land on the plate, while a deep fry will. Use the label as your baseline, then adjust for cooking style and sauces. A rich tomato gravy or a nut paste lifts energy per serving even when the paneer amount stays the same.
How To Read The Label Like A Pro
Start with serving size. Most packs show nutrients per 100 g, so you can scale up or down easily. Next, check fat types. Paneer is naturally higher in saturated fat than curd or milk. If you watch that number, pan-sear on a dry tawa and finish with yogurt-based sauces.
Protein stays steady at ~20 g per 100 g across the brand’s blocks. That makes it a tidy anchor for lunch boxes and late dinners. Carbs stay low, which fits low-sugar plans; the sweetness in a dish usually comes from the base—onions, tomatoes, or cashews—rather than the cheese itself.
Sodium varies by maker. Packaged cubes in brine may taste saltier than a fresh deli cut. If you track sodium, sample a small bite before you salt the pan. Many cooks season the sauce and leave the cheese plain.
For label-level numbers straight from the brand, see the Amul fresh block page. For a broader cheese database, the FoodData Central tools show dairy benchmarks you can compare against.
Portion Planning And Cooking Methods
For a snack or side, 60–80 g works for many people. For a main, 120–150 g lands well with roti or rice. Strength training days often push the portion higher, while rest days bring it down. Adjust to your target calories and fullness signals.
Cooking changes the count around the edges. A dry roast keeps numbers close to the label. A spoon of ghee adds about 112 kcal and 12.7 g fat. Air frying keeps fat lower than deep frying. A cashew paste can add more energy than a splash of cream, gram for gram.
Texture depends on heat and acid. High heat firms the surface; a quick squeeze of lemon at the end brightens flavor without heavy sauces. To keep cubes tender, avoid long boils; fold them in near the finish and let them warm through.
Which Style Fits Your Goal
The brand sells a regular block, a cream-rich malai variant, and a high-protein tin cube pack in brine. The first two are your everyday picks for curries and tikka; the tin works when you need shelf stability and quick cubes for salads or travel kitchens.
If you count calories, the regular block sits lower than the malai version. Protein stays even at 20 g per 100 g on both, so your call often comes down to texture and mouthfeel. The tin option often tastes saltier due to brine; rinse if you want a milder bite.
| Style | Energy/100 g | Protein/100 g |
|---|---|---|
| Fresh Block | 296 kcal | 20 g |
| Malai Block | 323 kcal | 20 g |
| Tin, High-Protein | Label based | Check pack |
How It Compares To Other Everyday Proteins
Pressed cheese sits near tofu and eggs on protein per bite, but with more fat than tofu. A typical tofu block shows less fat and fewer calories for the same weight, while chicken breast runs leaner with more protein. If you eat vegetarian, pairing paneer with lentils, sprouts, or peas rounds out amino acids and fiber.
You also get a solid calcium boost. The label lists 480 mg per 100 g, which supports bone targets without extra pills for many diners. Sunshine and movement matter too; cheese alone doesn’t carry your whole plan. For context on plate balance, see India’s latest Dietary Guidelines for Indians.
Buying, Storage, And Food Safety
Pick packs within date and with firm edges. If the slab looks slimy or smells sour, skip it. Keep chilled; once opened, wrap tightly and finish within two to three days. For longer holds, cube and freeze; thaw overnight in the fridge for best texture.
Frozen cubes brown well. If you plan kebabs, pat the pieces dry before skewering. For curries, add thawed cubes late to keep them soft. Avoid refreezing after thawing.
Simple Plates That Hit Macro Goals
Paneer bhurji with peas: quick, savory, and easy to portion. Start with onions and tomatoes, fold in crumbled cheese, finish with peas and coriander. Serve with toasted pav or millet rotis.
Stir-fried cubes with peppers: hot pan, neutral oil, and a pinch of salt. Toss with soy, vinegar, and a green chili for a fast bowl. Add sesame seeds for crunch.
Palak paneer light: blend blanched spinach with ginger and spices. Simmer to reduce, then add cubes and a spoon of yogurt for creaminess without heavy cream.
Method Notes And What We Used
All macro math here scales from the brand’s per-100 g label. Portion tables assume raw weight from the pack. Cooking loss varies by pan and time, so use these as a planning guide, not a forensic logbook.
Values for the malai variant come from the matching product page. For context beyond one brand, we reviewed standard cheese entries in public databases. Local rules on dairy labeling come from Indian regulators; pack labels reflect those norms.
Practical Tips You Can Use Tonight
Brown in a wide pan to avoid steaming. Salt the sauce, not the cube. Slice thicker pieces for tikka so the center stays soft. Chill before grating for bhurji to keep shreds neat.
Make a base once, eat twice. A smooth tomato-onion gravy works for both cubes and eggs the next day. Keep portions visible: pre-cut 100 g blocks so you can grab and go without guessing.
Micros, Allergens, And Tolerances
Calcium stands out on this label at 480 mg per 100 g. Phosphorus rides along in typical dairy fashion, and small amounts of B12 show up if the milk is fortified. Fiber is near zero since this is a dairy solid, so pull that from your roti, greens, and legumes.
Allergen wise, this is a milk product. If you react to lactose, paneer tends to sit easier than milk for many diners, yet it still contains lactose. Start with a small portion and assess. Those with casein allergy should avoid it entirely.
Religious or ethical choices affect sourcing. This cheese uses acid set rather than animal rennet, which makes it suitable for most lacto-vegetarian diets. Labels list citric acid as the coagulant on the brand’s pages.
Who Should Pick Which Pack Size
Singles and students often like the 200 g block; two meals, zero waste. Families who cook gravies weekly will finish a 1 kg slab with ease, especially when guests drop in. If your fridge space is tight, keep a 100 g backup for late meetings and missed lunches.
For batch prep, dice the full block on day one, portion into small boxes, and freeze. Label each with weight so you can drop a box into bhurji or tikka without weighing again. That small habit keeps calories on target without mental math.
Common Cooking Mistakes To Avoid
Long boils toughen cubes. Pull the curry thick, heat off, then fold in and rest for five minutes. Overcrowding the pan is another trap; give each piece space so it browns instead of steaming. A light dusting of rice flour helps crisp edges in the oven.
Salt shock can flatten flavor. Season in layers: base, sauce, then finish with a pinch on the pan-seared side. If your sauce carries a nut paste, taste before salting; nuts and browned onions already push savoriness high.
Marinades work fast. Since this cheese is porous, thirty minutes in yogurt and spices is plenty. Longer sits rarely help and can lead to a brittle crust when grilled.
Smart Pairings And Menu Ideas
Balance the plate with color and crunch. Pair cubes with sautéed spinach, blistered peppers, or a tangy kachumber. Those sides bring fiber and potassium to offset the dense dairy. Millet rotis add chew and B-vitamins; steamed rice keeps spice forward if your gravy runs bold.
For higher protein targets, team the cheese with sprouted moong or a bowl of dal. A 120 g portion plus one cup of dal lands a sturdy protein total with steady energy release. If you lean low-carb, swap rice for a cabbage stir-fry, then finish with lemon and a handful of coriander. Keep portions measured so each plate matches your plan.
If you track every gram, weigh after draining brine and before cooking. That single step keeps logs clean and repeatable every time.