Amul Low Fat Paneer Nutrition | Lean, Tasty Protein

Amul low-fat paneer offers about 170 kcal and 25 g protein per 100 g, with just 6 g fat—great for lighter, high-protein meals.

What Makes This Low-Fat Paneer Different

Amul’s high-protein tin paneer is made to be lighter: 6% fat, about 25% protein, and roughly 170 calories per 100 grams based on the label’s 85 kcal per 50 g serving. That mix gives you dense protein with far less fat than standard blocks.

The texture stays firm in heat, so cubes hold shape in quick sautés, gravies, or air-fryer snacks. Since salt is added only to the brine, the taste leans mild. That makes seasoning control easy in home cooking.

Nutrition Snapshot Per 100 g

Nutrient	High-Protein Low-Fat	Regular Block
Calories	~170 kcal	296 kcal
Protein	25 g	20 g
Fat	6 g	22 g

Values combine the tin paneer label math with the brand’s standard block panel. Minor batch variance is normal.

Amul Reduced-Fat Paneer Nutrition Facts In Context

Numbers mean more when you compare them to everyday choices. Against most common Indian cheese styles, this tin cube stack lands on the leaner side while still packing dairy protein. Calcium per 100 g stays high too, since it is a set cheese made from milk solids.

For people watching saturated fat, 6 g per 100 g makes room for ghee or nuts elsewhere in the meal. For folks chasing protein, 25 g per 100 g is handy in calorie-budget cooking.

Label, Serving Sizes, And Real-World Portions

The pack marks a 50 g serving. At home, that is about eight to ten small cubes. Two servings cover a typical entrée for one along with vegetables. If you are prepping lunch boxes, 75–100 g with chapati or rice gives a steady protein base without feeling heavy.

Drain the brine before weighing. Pat cubes dry to keep oil use low when pan-searing. A light nonstick or cast-iron surface helps you hit a golden edge with just a teaspoon of oil.

Protein Quality, Calcium, And Satiety

Dairy protein brings all essential amino acids. That helps with muscle repair after training and steady fullness between meals. Calcium is robust in paneer; the regular block shows 480 mg per 100 g, and reduced-fat versions remain rich since calcium lives in the curd network, not the fat.

If you need a salt target, taste before seasoning—the brine adds a light base. People sensitive to lactose usually find paneer easier than milk since most whey drains away during curdling, but tolerance varies.

Cooking Tips To Keep It Light

Quick Sauté

Toss drained cubes with ginger, garlic, chili, and a squeeze of lemon. Heat a teaspoon of oil, sear on two sides, and finish with garam masala. Pair with a crisp salad.

Air-Fryer Bites

Coat cubes with yogurt, tandoori spice, and a pinch of salt. Air-fry at 190°C for 8–10 minutes, shaking once. Spray oil works well here.

Gravy Without Excess Cream

Blend onion, tomato, and cashew with water for body. Simmer, then stir in cubes just till hot. A spoon of milk at the end rounds edges without turning the dish heavy.

How It Compares To Other Protein Staples

Soy paneer runs leaner in fat but can be softer in curries. Chicken breast offers more protein per calorie yet suits different diets. Low-fat dairy like curd gives protein too, but paneer adds chew and bite to mixed vegetable plates.

Across a week, rotating these sources keeps meals interesting and macros balanced. Use paneer on days you want a meat-free, iron-skillet dinner with speed.

Reading Indian Standards And Brand Panels

In India, dairy rules define what counts as paneer and how “low-fat” claims are framed. That’s why you may see fat on dry matter terms in textbooks and training manuals. For shoppers, the easy shortcut is the nutrition table on the pack: check fat grams and protein grams per 100 g, then scan ingredients for milk solids, acid, and any brine preservatives.

Amul’s tin pack lists cubes held in brine. Regular blocks list only milk solids and citric acid. Both are fine; the brine version keeps longer unopened and travels better.

Trusted Reference Points

Brand panels give brand-specific values; national food datasets help with general context. For generic paneer baselines, see FoodData Central. For India’s compositional rules around fat and moisture in dairy blocks, the paneer standard notes used in training outline low-fat definitions and typical moisture limits. Both help you read labels with confidence.

Smart Pairings For Meals And Snacks

The mild taste loves bright, spicy, and sour notes. Try kachumber, mint chutney, or a squeeze of lime. Whole-grain roti brings fiber; sautéed beans or peppers add volume. For breakfast, stuff cubes into an egg wrap. For a desk lunch, fold into a quinoa salad with cukes and a quick cumin-lemon dressing.

Want extra protein without many calories? Mix with steamed soy chunks or sprouted moong. Want more calories for training days? Add peanuts or a spoon of ghee to the pan.

Light Cooking Moves That Save Calories

Method	What To Do	Why It Helps
Quick Sear	Use 1 tsp oil; hot pan; flip once.	Less oil uptake keeps calories steady.
Broil/Air-Fry	High heat 8–10 min; shake tray.	Dry heat browns without extra fat.
Simmer Late	Add cubes near the end.	Prevents toughness; no extra fat needed.

Sodium, Additives, And Ingredient List

Brined tins list water, iodized salt, and preservative (234) in the liquid, along with paneer cubes made from milk solids and an acid coagulant. If you are cutting salt, rinse the cubes and dry them before cooking. Regular blocks skip the brine and have no preservative; shelf life is shorter, so plan to cook them soon after purchase.

People who track ingredients can steer by the panel: look for simple dairy terms, avoid any pack with non-dairy fats, and match the fat number to your goals.

How To Read The Panel In Ten Seconds

Line one: check fat per 100 g. If it is near 6 g, you have the lean tin variant; if it is above 20 g, you have a full-cream style. Line two: check protein per 100 g; twenty and above is solid. Line three: scan calories and serving size; 50 g equals one small snack, 100 g fits a main with vegetables. With those three lines, you can build plates that meet your day’s numbers.

Simple Meal Builder

Pick one: 100 g paneer, 2 eggs, or 120 g tofu. Pick one grain: 2 rotis or 120 g cooked quinoa or 1 cup rice. Pick two vegetables: peppers, beans, peas, palak, or carrots. Season with chili, cumin, coriander, and lemon. Add 1 teaspoon oil for cooking. You will land near 400–550 kcal depending on the grain and still keep protein high.

Wrap Up: Make It Work For Your Plate

Pick the brined, lean cube pack when you want more protein and less fat in the same favorite recipes. Keep cooking simple, use spice and acid for flavor, and let the dairy do the heavy lifting. It is a steady, no-drama way to raise protein while keeping calories tidy.