Per 100 grams, Amul paneer delivers roughly 296–323 calories, ~20 grams of protein, and a strong calcium hit around 480 mg.
Calories/50 g
Calories/100 g
Calories/150 g
Light Meal Build
- 80–100 g cubes
- Tray-roast, minimal oil
- Big veg side, lemon
Lower energy
Balanced Plate
- 100–120 g cubes
- Mix of roast + simmer
- Whole-grain roti/rice
Everyday pick
Rich Treat
- 120–150 g cubes
- Skewer with ghee brush
- Fresh salad crunch
Occasional
What You Get In Every Bite
Indian cottage cheese from Amul is creamy, gently tangy, and dense with milk solids. The nutrition label varies by product line. Fresh blocks tend to be lighter, while the malai version is richer. Across both, you’re looking at solid protein, modest carbs, and higher fat than most lean proteins. That’s why a little goes a long way in curries, wraps, salads, and grills.
Macros come from the curdled milk base: casein brings the protein, milk fat carries flavor and calories, and lactose contributes the small carb count. Calcium stays high because the cheese isn’t aged or melted during cooking. In practical terms, that means a serving supports bones and satiety while still playing nicely with spice-forward dishes.
Amul Fresh Vs Malai: Label Facts
Amul lists two widely available options. The Fresh variant shows about 296 kcal, 22 g fat, 20 g protein, and 4.5 g carbohydrate per 100 g. The Malai variant shows about 323 kcal, 25 g fat, 20 g protein, and 4.5 g carbohydrate per 100 g. Both list around 480 mg of calcium per 100 g. These are printed on the brand’s product pages and match what shoppers see on packs.
| Portion | Calories | Protein |
|---|---|---|
| 50 g (about 6–7 cubes) | 148–162 | ~10 g |
| 100 g (label reference) | 296–323 | ~20 g |
| 150 g (generous plate) | 444–485 | ~30 g |
Those ranges use both labels so you can eyeball portions at home. If you’re tracking macros, weigh cooked cubes after blotting, since moisture loss shifts numbers slightly. When you want exact values, the product panels are your anchor: Fresh and Malai are both clear about energy, fat, protein, carbohydrate, and calcium per 100 g on their official pages.
Close Look At Amul Paneer Nutrients
Protein Quality
Paneer’s protein is complete, with casein delivering slow, steady absorption. That slow release keeps meals satisfying and pairs well with long-cooked gravies or marinated skewers. Sports-minded readers use it in the evening to help with overnight recovery and to add variety beside lentils and eggs.
Fat Profile
The fat share drives flavor and texture. Expect mainly saturated fat with a modest monounsaturated share. In recipes, fat helps carry spices and prevents squeaky, dry cubes. If you’re watching calories, measure the oil in the pan, finish with lemon, and try oven roasting to keep extra fat in check.
Carbs And Lactose
Carbohydrate stays low at about 4–5 g per 100 g. That small amount comes from lactose. Folks who are sensitive sometimes handle paneer better than milk because typical portions are smaller, and many dishes pair it with fiber-rich veg. If dairy is off the table, firm tofu copies the texture while trimming calories.
Micronutrients
Calcium sits around 480 mg per 100 g on the brand’s panels. That’s handy when your diet needs dairy calcium without the liquid volume of milk. Phosphorus usually tracks alongside calcium in cheese, and sodium stays moderate compared with brined cheeses. Pair with tomatoes, spinach, or peppers to add potassium and vitamin C around the plate.
How Much Fits Your Day?
Think in portions. A palm-sized serving—about 80–100 g—brings near 16–20 g protein and 240–323 kcal depending on the variant. Build a meal with plenty of vegetables, a measured fat source, and a grain or roti for balance. If you need extra protein without many calories, lean cuts of meat, dals, tofu, or Greek-style curd can round out the day while paneer brings variety.
Indian guidance encourages varied sources of protein and calcium from dairy and alternatives. If you’re building an Indian plate, dairy servings can come from milk, curd, or paneer—rotate based on taste and energy needs. For readers who like a rule of thumb, aim for steady protein across meals instead of loading it all at dinner.
Label-Based Comparison For Buyers
Here’s how the two common packs compare on the numbers most shoppers check. These figures come straight from the brand’s product listings and help you pick the texture and richness you prefer. If you want the lighter bite, choose the Fresh pack; if you love extra creaminess, the Malai pack delivers that mouthfeel with a small uptick in calories and fat per 100 g.
| Nutrient | Fresh Paneer | Malai Paneer |
|---|---|---|
| Energy (kcal) | 296 | 323 |
| Fat (g) | 22 | 25 |
| Protein (g) | 20 | 20 |
| Carbohydrate (g) | 4.5 | 4.5 |
| Calcium (mg) | 480 | 480 |
| Saturated Fat (g) | 14 | 15 |
| Trans Fat (g) | 1 | 1 |
Cooking Loss And Weighing Tips
Weigh before and after cooking once, so you know your pan’s typical water loss. Roasting dries a touch more than simmering. Blotting after pan-searing trims surface oil. If you batch prep, store cubes in a shallow container so they don’t mash, and refresh texture in a hot pan for a minute before serving.
Serving Ideas That Keep Macros Balanced
Grill Or Roast
Toss cubes with spice, salt, and lemon. Brush lightly with oil, then roast hot till edges char. You’ll keep added fat modest while boosting flavor. Skewer cooking is quick and repeatable, which helps when you track calories.
Simmer Lightly
In creamy gravies, stir in yogurt or blended cashews to thicken without drowning the pan in butter. Add cubes near the end so they stay tender. If you like a softer bite, simmer an extra minute in sauce, then rest off heat.
Fresh Pairings
Layer cubes into kathi rolls with onions, bell peppers, and lettuce. Or toss into a chopped salad with sprouts and tomatoes to bring protein to a crunchy bowl. A squeeze of lemon brightens rich sauces and keeps portions satisfying at smaller weights.
Who Benefits Most
Active folks who need steady protein love how it fits late meals. Vegetarians get a flexible protein with calcium. Kids enjoy the soft bite. For weight management, portion control is the lever; use a kitchen scale till your eye learns cube sizes. If breakfast needs protein, scramble small cubes with eggs or tuck into a millet roti wrap.
Reading The Label Like A Pro
Energy And Serving Size
Check the grams per serving on the pack and translate it to your plate. Brands often print per 100 g; weigh your portion once or twice and you’ll move faster next time. When you cook for a group, keep a note on your phone for the pan’s yield so you can divide evenly.
Fat And Cooking Fat
The printed fat reflects the cheese only. The pan can double that if you pour freely. Measure oils by teaspoon, spray the tray for roasting, and skip extra butter unless the meal needs it. For creamy texture without extra butter, fold in whisked yogurt off heat.
Sodium And Add-Ons
This cheese isn’t brined like feta, so sodium tends to be moderate. Salt swings come from sauces and packaged spice blends. Taste before salting, and add toasted seeds or herbs for pop without sodium creep.
Allergen And Ingredient Notes
The ingredient list is short: milk solids plus citric acid to split the curds from whey. If you’re sensitive to lactose or milk proteins, watch portions or swap in firm tofu for similar recipes. When you need a smoother curry, blend a few cubes with water to make a sauce base, then add more cubes whole for texture.
Diet Tweaks And Swaps
Need lower energy density? Use smaller cubes and more vegetables. Love richness? Pick the malai pack and keep portions modest. Seeking more protein with fewer calories? Split the plate with tofu or extra dals and let the cheese bring flavor and chew. On training days, pair with a grain to round out energy; on rest days, add extra greens and lighten oils.
Bottom Line For Home Cooks
Pick the texture you enjoy—fresh or malai—then portion with intent. Use high heat for color, light hands with oil, and plenty of veg around it. With label-aware cooking, this dairy staple fits everyday meals and macro goals without fuss.
Numbers in this guide reflect the brand’s own nutrition labels for Fresh paneer and Malai paneer. For general diet planning in India, the latest Dietary Guidelines for Indians offers practical context on dairy and protein variety.