Amul Malai Paneer Nutrition Facts | Creamy Macro Snapshot

Per 100 grams, this malai-style paneer provides 323 kcal, 20 g protein, 25 g fat, 4.5 g carbs, and about 480 mg calcium.

Amul Paneer Nutrition Breakdown (Per 100 Grams)

Brand data lists energy at 323 kcal, protein at 20 g, total fat at 25 g with 15 g saturated fat, carbohydrate at 4.5 g, added sugar at 0 g, and calcium at 480 mg per 100 g. Those numbers come straight from the pack label and give home cooks a clear baseline for planning sauces, sides, and portions.

Nutrient	Per 100 g	What It Means
Energy	323 kcal	Dense calories; pair with vegetables.
Protein	20 g	Solid macro for vegetarian meals.
Total Fat	25 g	Drives texture and satiety.
Saturated Fat	15 g	Keep within your daily target.
Carbohydrate	4.5 g	Low; sauce adds most carbs.
Added Sugar	0 g	No sweeteners in the base.
Calcium	480 mg	Strong mineral intake per serve.
Trans Fat	1 g	Trace from dairy fat profile.

What Makes The “Malai” Variant Different

Compared with the regular paneer pack from the same dairy (about 296 kcal per 100 g with the same 20 g protein), the richer version carries more fat and a silkier bite in gravies. That extra creaminess suits butter masala, kadai styles, and tikka where you want a soft set that holds shape yet stays tender.

Portions, Cooking Loss, And Real-Plate Numbers

Pan-searing drops a bit of moisture and concentrates macros per bite. Simmering brings moisture back and spreads energy across sauce. Either way, the label still steers total intake because fat and protein deliver most of the calories.

For batch cooks, weigh cubes after thawing and patting dry. That keeps per-portion math consistent across palak, tikka, or makhani. A small digital scale pays off when you split a large block into equal containers for the week.

Ingredients, Standards, And Safety Notes

Commercial packs list milk solids and citric acid. The curd set and press create the mild flavor that plays well with spices. In India, paneer has defined moisture and fat ranges that shape texture and handling; the compendium for dairy products lays out those ranges clearly. You can verify the legal paneer standard in the FSSAI PDF for dairy products and analogues.

How This Cheese Fits A Day’s Macros

This dairy block sits near a 1:1 protein-to-fat ratio per 100 g. Pair it with fiber-rich vegetables and a measured starch to round the plate. Chickpea roti or brown rice gives steady carbs; sautéed capsicum, onion, and spinach add volume without pushing calories too high.

Lifting days often need higher protein. Two 100 g serves land at 40 g protein, a tidy base for lunch and dinner. On lighter days, use 75 g cubes inside a mixed sabzi and push vegetables forward.

Label Vs. Home-Made Curd Cheese

Home batches swing with milk fat, press time, and how hard you squeeze the whey. Firmer blocks with longer presses end up leaner by water content, though the dry matter remains similar. Branded packs standardize fat and moisture, so numbers travel better from kitchen to kitchen.

When nutrition apps disagree, switch to the per-100-gram view and cross-check with the brand page. That avoids per-serve rounding quirks and keeps comparisons clean.

Micronutrients Beyond Calcium

Like most dairy, paneer brings phosphorus along with calcium, plus small amounts of B12 and riboflavin. Exact values vary with milk and salt. If any of those lines drive your plan, read your pack before setting a large portion.

Cooking Methods That Preserve Tenderness

Work with medium heat and a thin film of oil. Sear each side to pale gold, then finish in sauce so the cubes drink flavor without drying out. An air fryer works too: mist lightly, cook briefly, then rest in gravy. Over-browning dries the edges and turns the bite squeaky.

A short yogurt-based marinade with salt, turmeric, and chili cushions heat and keeps moisture. Skewers hold shape over high heat; a lined baking tray keeps cleanup simple.

Sodium, Storage, And Food-Safe Handling

This style tends to sit lower in sodium than many aged cheeses, though recipes differ. For storage, keep the pack frozen as labeled, thaw in the fridge, and move leftovers to a clean, sealed box. Cook soon after opening for best texture and taste.

Table: Quick Macro Math By Portion

Portion	Calories	Protein
50 g	~162	~10 g
75 g	~242	~15 g
100 g	323	20 g
150 g	~485	~30 g
200 g	646	40 g

Smart Swaps And Pairings

Need more protein without extra fat? Mix diced cubes with boiled soy chunks or firm tofu to tilt the macro balance. Want fewer calories per plate? Stretch with mushroom, zucchini, or bell pepper. For deeper flavor at the same intake, bloom spices in a teaspoon of oil, then finish with whisked yogurt instead of cream.

Snack idea: skewer small cubes with cherry tomatoes and mint chutney. Breakfast idea: crumble into a veggie bhurji and measure oil with a spoon. These small moves keep meals lively while staying near your targets.

Sources And Transparent Method

Figures used here come directly from the manufacturer’s panel for the malai variant and from public nutrition tools that convert serving sizes to per-100-gram values. You can read the brand panel at the Amul Malai paneer page. For the legal definition and ranges that govern paneer composition in India, see the FSSAI dairy standards PDF. Both links open in new tabs.