Per 100 g, Amul Malai Paneer supplies about 323 kcal, 20 g protein, 25 g fat, and 480 mg calcium based on the brand’s label.
Small Portion
Mid Portion
Full Portion
Raw Or Cubed
- Cool, firm texture
- Season after cutting
- Pairs with salads
Light Prep
Dry-Sear Or Air-Fry
- Crisp edges fast
- Teaspoon oil max
- Toss with spices
Lower Added Fat
Curry-Style
- Simmer at the end
- Use milk, not cream
- Add greens for bulk
Balanced Plate
Amul Paneer Nutrition Facts For The Malai Variant
This brand’s creamy paneer brings dense dairy nutrition in a small bite. Per 100 grams you get roughly 323 calories, 20 grams of protein, 25 grams of fat, about 4.5 grams of carbs, and an impressive 480 milligrams of calcium based on the pack. The macro split leans fat-forward, which is expected for a fresh cheese made from whole milk.
Across styles, numbers shift. The “Fresh” pack from the same maker lists ~296 calories with the same 20 grams of protein per 100 grams, showing how fat content nudges energy up or down while protein stays steady. That’s handy when you’re toggling between leaner days and indulgent menus.
Macro Snapshot By Serving Size (Label-Based)
Use this table to estimate common portions at the table. Values are rounded from the pack’s 100-gram panel.
| Serving | Calories | Protein / Fat |
|---|---|---|
| 30 g (2–3 cubes) | ~97 kcal | ~6 g / ~7.5 g |
| 50 g (snack bowl) | ~162 kcal | ~10 g / ~12.5 g |
| 100 g (label size) | 323 kcal | 20 g / 25 g |
Protein Quality And Muscle Goals
Casein-rich curds digest slowly, which feeds muscles over a longer window. That’s why a cube bowl works well between meals or before bed. You’ll also get a tidy dose of leucine as part of the full casein profile, which helps start muscle protein synthesis. If you’re counting grams, one full label portion gives you 20 grams—easy to pair with dal, eggs, or a whey scoop to hit personal targets.
For a neutral benchmark outside brand data, generic paneer entries in public nutrition databases land in a similar band for protein, with energy moving alongside fat. That checks out for a fresh milk cheese set with acid, then pressed.
Fat Profile, Satiety, And Cooking
The malai style skews richer. Twenty-five grams of fat per 100 grams pushes mouthfeel and keeps you fuller, but it also racks up energy quickly. Pan-searing in ghee or oil stacks extra calories fast. Try a nonstick pan or an air fryer to crisp the edges with minimal added fat. Season after heating so salt doesn’t pull too much moisture during the sear.
Saturated fat lands near 15 grams per 100 grams on the label. That number helps you plan the rest of the plate—lean protein on the side, extra veggies, and a light hand with cream in the gravy.
Calcium, Sodium, And Lactose Notes
Calcium sits high at ~480 milligrams per 100 grams. That’s over a third of a typical daily target for many adults. It pairs with phosphorus from milk solids to support bone health. Sodium is modest on most packs, yet sauces and spice mixes can change the picture—check your masala blends.
If you’re milk-sensitive, remember this is a curd product. It’s lower in lactose than fluid milk, yet not lactose-free. Many folks handle modest portions well; test your own comfort with small servings.
Ingredient Label And Standard Clarity
You’ll usually see “milk solids” and a food-grade acid such as citric acid. That’s the basic method: heat milk, add acid, separate curds, press. Branded packs also show storage cues—frozen or chilled—and shelf life windows. For context on what counts as paneer in India, including moisture caps and dry-matter fat thresholds, the official dairy chapter outlines the product definition and limits (FSSAI paneer standard).
How This Cheese Compares
Here’s a quick side-by-side using per-100-gram numbers from a brand label and a generic database. Use it to pick the pack that fits your day.
| Item (per 100 g) | Energy / Protein | Fat / Calcium |
|---|---|---|
| Malai style (brand) | 323 kcal / 20 g | 25 g / 480 mg |
| Fresh style (same brand) | 296 kcal / 20 g | 22 g / 480 mg |
| Generic paneer (database) | ~321 kcal / ~21 g | ~25 g / varies |
Portion Planning For Common Goals
Weight Management
Use the 30–50 gram range when calories are tight. Pair with high-volume, low-energy sides—cucumber, tomato, spinach. Spice hard; flavor costs nothing. When you cook, pick a dry method and measure any oil with a teaspoon, not a pour.
Muscle Gain
Scale to 100 grams or more around heavy training days. The protein is steady and the fat keeps meals satisfying. If you need extra carbs for glycogen, plate it with roti or rice.
Blood Sugar Care
Carbs are low on the label (about 4.5 grams per 100 grams). In mixed meals, the fat and protein blunt spikes from rice or bread. Watch the gravy—tomato-onion bases are fine, but sugar-heavy restaurant sauces are not.
Smart Cooking Moves That Save Calories
Air-Fry Or Dry-Sear
High heat plus a rack or nonstick surface gets you browning with minimal oil. Toss cubes with salt, pepper, and a squeeze of lemon after cooking. That keeps textures bouncy.
Swap In Volume
Bulk up curries with peas, mushrooms, or spinach. The dish feels generous without turning into a fat bomb. If you add cream, measure it—don’t eyeball.
Marinate For Flavor
A yogurt-spice mix clings well and adds tang without pushing calories much. Rest 20–30 minutes in the fridge, then roast hot.
Storage, Food Safety, And Shelf Life
Many packs ship frozen; once opened, keep chilled and use quickly. Always sniff and check the surface—sour, slimy, or bitter flavors mean it’s time to bin it. When reheating leftovers, bring cubes to steaming hot; don’t let cooked pieces sit at room temp for long.
Buying from reputable brands reduces risk of adulteration. If you shop loose blocks, pick vendors with steady turnover and cold storage. Press a small piece between fingers—clean break and fresh dairy aroma are good signs.
Who Benefits Most—And Who Should Go Easy
Good Fit
Lacto-vegetarians, trainees chasing steady protein, and anyone aiming to boost calcium intake. It works well in kid-friendly meals, too.
Go Easy
If you’re managing LDL, keep portions conservative and cook with very little added fat. Those with severe lactose intolerance should trial tiny servings first or choose tofu on high-dairy days.
Label Math You Can Trust
Use the per-100-gram line as your base. From there, divide or multiply to match your plate. When in doubt, weigh a few sample cubes and note their average—your kitchen cheat sheet will make tracking painless. For brand-verified numbers, see the published panel on the official product page (Amul nutrition panel).
Make It Work In Real Meals
Fast Snack Bowl
Fifty grams of cubes, cucumber slices, a squeeze of lime, chaat masala. Pepper flakes if you like heat.
Weeknight Curry
Sauté onion-ginger-garlic, add tomato, spice it up, drop in lightly crisped cubes, and finish with a splash of milk, not cream. Serve with rotis to balance the fat load.
Grill Skewers
Thread cubes with peppers and onions. Brush with a thin yogurt marinade and cook hot until edges char.
Bottom Line For Shoppers
For dense protein with rich taste, this cream-style paneer delivers. Match the pack to your goal—leaner fresh style when calories are tight, malai style when you want extra satiety. Keep portions honest, cook light, and let spices do the heavy lifting.