Per 100 g, Apetina Paneer lists about 174 kcal, 22 g protein, 8 g fat, and 3.2 g carbs on the label.
Calories (50 g)
Calories (100 g)
Calories (150 g)
Raw Cubes
- Dice and blot dry
- Toss into salads
- Macors near label
Lean Prep
Pan-Seared
- Brush oil lightly
- Flip once for color
- Account for oil add-on
Crisp Edges
Sauced Curry
- Use tomato base
- Limit cream/ghee
- Simmer to set shape
Balanced Bowl
Apetina Paneer Facts And Macros (Per 100 G)
Apetina’s label lists energy near 174 kcal with 8 g fat, 5.1 g saturated fat, 3.2 g carbohydrate with 3.2 g sugar, 22 g protein, about 0.1 g salt, and around 400 mg calcium. The panel points to a leaner profile than many full-fat dairy blocks while keeping a strong protein yield for a cheese-style product.
| Nutrient | Apetina (100 g) | Typical Paneer (100 g) |
|---|---|---|
| Energy | ~174 kcal | ~300 kcal |
| Protein | 22 g | 18–21 g |
| Total Fat | 8 g | 24–25 g |
| Saturated Fat | 5.1 g | 16–18 g |
| Carbohydrate | 3.2 g | 3–5 g |
| Sugars | 3.2 g | 2–4 g |
| Salt | 0.1 g | 0.1–0.3 g |
| Calcium | ~400 mg | 300–400 mg |
Why does this pack look lighter? The recipe lands in a lower-fat range, which trims energy while keeping a strong protein-to-calorie ratio. That swap helps when you want dairy texture without a heavy fat load.
How The Numbers Fit Into Real Meals
A 100 g portion suits a single hearty plate. Many home cooks cut 60–80 g for bowls or wraps. At those sizes, you still land near 13–18 g protein with far less energy than a full dairy block. If you sear in oil, plan for extra calories from the pan. One teaspoon of oil adds about 40 kcal before any sauce even hits the skillet.
The mild taste plays well with spice. It soaks up aromatics fast, so you can keep recipes short. The springy bite also makes it easy to skewer, grill, or fold into salads for steady protein in a compact portion.
Label Source And Cross-Checks
The maker’s page lists the per-100-g panel shown above. Broader dairy data sets place standard paneer near the 280–320 kcal range with 24–25 g fat and about 18–21 g protein, which explains why this pack reads lean next to classic versions. When you scan menus or nutrition apps, check whether values refer to a recipe dish like palak paneer or a plain block, since sauces swing totals fast.
Brand nutrition values list the core panel, while national databases help you compare with generic paneer entries. That pairing lets you plan portions that match your plate rather than guesswork from mixed dishes.
Smart Portion Picks For Different Goals
Muscle-Friendly Servings
Target 25–35 g protein across a plate by mixing two pieces of 60–80 g with lentils or a roti and a yogurt side. The cheese brings dense protein, while grains and pulses round the amino acid mix.
Calorie-Aware Bowls
Use 60–70 g cubes with a heap of veg and a tomato base. You’ll land near 10–15 g protein and a modest energy total, yet the plate still feels hearty due to chew and water-holding texture.
Low-Lactose Plans
Paneer styles carry little lactose since curds are pressed. Many eaters who keep milk low still do fine with firm cubes. If you’re new to dairy blocks, start with small amounts and check comfort.
Cooking Methods And What They Change
Dry-Searing
A hot non-stick or well-seasoned pan brings color without much oil. Pat cubes dry, then cook on medium-high, flipping once the sides turn golden. Macros stay near label values.
Oil Searing
One tablespoon adds roughly 120 kcal to the pan. If you’re counting, brush the surface or measure a teaspoon. Set cubes on a rack to drain after searing to keep the add-on small.
Sauced Curries
Tomato-onion bases add carbs; cream and cashew pastes lift fat. Both raise energy. Keep sauce light with blended veg, or pick a broth-style gravy to keep totals tight.
How It Compares With Other Dairy Blocks
Classic paneer brands often sit near 280–320 kcal per 100 g. Many hard cheeses climb higher and bring more salt. This pack sits closer to a high-protein fresh cheese profile while keeping sodium low, which suits meal prep where you season in the pan.
Protein Density
At 22 g protein per 174 kcal, you get about 12.6 g protein per 100 kcal. That beats many dairy blocks and helps hit targets without large energy costs.
Fat Profile
With 8 g fat per 100 g and 5.1 g as saturated, this label reads lighter than classic versions. In recipes that already include ghee or cream, that balance keeps plates from tipping over your plan.
Portion-To-Macro Table (Handy Picks)
| Portion | Calories | Protein |
|---|---|---|
| 50 g (snack) | ~87 kcal | ~11 g |
| 75 g (salad) | ~131 kcal | ~16 g |
| 100 g (main) | ~174 kcal | 22 g |
| 125 g (hearty) | ~218 kcal | ~27 g |
| 150 g (sharing) | ~261 kcal | ~33 g |
Buying Tips And Storage
Reading The Pack
Scan the ingredient line and the per-100-g panel. A lower fat number explains the lean energy total. Salt stays low on this pack, so you can season freely in the pan.
Use-By And Handling
Keep chilled and close the pack well. Once opened, aim to finish within a few days. For longer use, cube and freeze on a tray, then bag. Thaw in the fridge; finish with a quick sear for shape.
Make It Work In Your Week
Batch cook a tray of seared cubes. Store in a lidded box for up to three days. Toss into wraps with slaw, fold into a quick curry, or top a grain bowl. You’ll get a clean protein bump without much prep time.
Method Notes And Limits
All numbers here come from the maker’s panel and common dairy references. Cooking fats and sauces change totals fast, so treat the two tables as baselines. If you swap in ghee or cream, adjust your plan with that in mind. For broader context, you can cross-check with paneer vs milk data to see how fresh cheese compares with liquid dairy.