Amul Paneer Nutritional Value | Quick Macro Guide

Per 100 g, Amul paneer ranges from 170–323 kcal with 20–25 g protein, depending on variant.

Amul Paneer Nutrition Facts: Per 100 Grams And Per Serving

Amul sells multiple styles, so numbers shift with fat and moisture. The three you’ll see most are High Protein Paneer in tins, Fresh Paneer blocks, and Malai Paneer. Each uses milk solids set with food-grade acid, yet the macros are not the same. The quick table below compares the headline values per 100 g so you can size up calories, protein, fat, and calcium at a glance.

Variant	Per 100 g	Notes
High Protein Paneer	170 kcal • 25 g protein • 6 g fat • 4 g carbs • 350 mg calcium • 190 mg sodium	Lower fat; brined tin pack.
Fresh Paneer (Block)	296 kcal • 20 g protein • 22 g fat • 4.5 g carbs • 480 mg calcium	Chilled block for cooking.
Malai Paneer	323 kcal • 20 g protein • 25 g fat • 4.5 g carbs • 480 mg calcium	Higher fat; rich taste.

Those values come from Amul’s product pages and match the labels you’ll find in stores. If you only need a shorthand, think of the tin version as lean and the malai version as creamy. Fresh block lands between the two.

What Drives The Differences?

Two levers shift the numbers: fat and moisture. When fat climbs, calories rise and protein density falls. When moisture rises, every macro “dilutes” per 100 g. The tin style keeps fat lowest and moisture a bit higher, which pulls calories down while lifting the protein-per-calorie ratio. Malai styles carry more milk fat and less water, which bumps energy per bite and gives that soft bite in curries.

Salt also plays a small part. Food labels and dairy product standards keep terms consistent across packs.

Smart Serving Sizes For Everyday Meals

Paneer is dense. A “just right” portion depends on what else is on the plate. For a protein-forward lunch like paneer bhurji with roti, 75–100 g works for many. For a rich curry with cream and butter, 50–75 g keeps calories in check while still feeling generous. For a high-protein salad bowl or wrap, 120–150 g of the tin style hits a strong protein target without a big energy load.

Handy Portion Math

Use these rough cuts built from the per-100 g labels. Pick the variant you buy and track your cubes by weight once or twice; after that, your eyes will learn the portion.

Label-Reading Tips That Matter

Always check the “per 100 g” line (see a label example). Serving sizes vary across packs, but the 100 g line lets you compare like-for-like. Scan fat and protein together: for a leaner day, the tin version’s 25 g protein with only 6 g fat per 100 g is handy; for a richer feast, block or malai brings body. Calcium sits high across styles because paneer keeps the milk minerals; that’s roughly 350–480 mg per 100 g depending on the pack.

If a pack lists “sterilized” paneer in tins, you’ll see lower protein and energy because the drained weight differs and the process changes texture. That version lists around 234 kcal and 12 g protein per 100 g of product.

Make The Most Of Paneer In Recipes

Marinate cubes with yogurt, ginger, and warm spices, then roast on a hot tray for char without deep-frying. In gravies, simmer gently after adding so the cubes stay soft. Crumble for bhurji with onions and peppers when you want speed.

For fat control, skim the oil after the tempering step and thicken with blended tomato and onion rather than cream. To raise protein per bite, pair the tin style with legumes like chana or rajma in the same pot.

Storage And Safety Pointers

Keep fresh blocks chilled and use within the date on the pack. Frozen malai cubes hold for months at -18°C; thaw in the fridge, not on the counter. Tin packs are shelf-stable; refrigerate after opening and finish soon. When reheating cooked dishes, warm gently to protect texture.

Nutrition Beyond Macros

Paneer supplies calcium in a form the body can use, thanks to its dairy matrix. It also brings some cholesterol and saturated fat. If you’re planning a menu for mixed goals—taste, protein, and energy—rotate across the three Amul styles through the week. That pattern gives you variety in texture and an easy lever to adjust calories without losing the dish you want.

Who Should Pick Which Style?

If you’re training and chasing protein without a heavy calorie load, the tin style makes sense. If you’re cooking a feast for guests and mouthfeel rules, malai delivers. For routine home meals, the chilled block is a flexible middle that takes on marinades well and browns nicely.

Cooking Methods And Their Impact

Air-frying or dry-roasting keeps added fat in check. Deep-frying can push calories up fast because paneer is porous; a small cube can soak oil. If you need a crispy edge, pan-sear on a hot surface with a light brush of oil, then finish in the sauce. Grilling on skewers works too; pat the cubes dry before threading so they char well.

Amul Paneer Comparison In Real Meals

Here’s a quick way to plan without fuss. Pick a dish, match it to a paneer style, and glance at a portion size that keeps the dish balanced.

Dish Type	Paneer Style	Suggested Portion
Grilled Tikka Or Skewers	Fresh block or tin	100–150 g per person
Rich Butter-Style Curry	Malai	50–80 g per person
Veggie-Heavy Bhurji	Tin (high protein)	75–120 g per person
Stuffed Paratha	Fresh block	60–90 g per paratha
Salad Bowl Or Wrap	Tin	120–150 g per serving

Bottom Line For Shoppers

Choose by goal. Want lean protein? Reach for the tin. Want lush texture for a party dish? Pick malai. Need a weeknight all-rounder? The chilled block does a bit of everything. Keep a food scale handy for a week, get a feel for 50 g, 75 g, and 100 g, and your meals will land right where you want them.

Use tin when a curry already brings cream or butter; for dry roasts and tikka, the block sears clean and holds shape well.