Amul paneer delivers about 20–25 g protein per 100 g, depending on the variant you pick.
Shopping for paneer to boost daily intake? You’re in the right place. This guide breaks down protein across Amul’s popular paneer options, gives handy serving math, and shows easy ways to reach your target using everyday meals. You’ll also see how those numbers stack up against Indian protein recommendations so you can plan portions with confidence.
Protein In Amul Paneer: Quick Reference
Amul sells a few paneer lines with different nutrition profiles. The most common packs list protein at 20 g per 100 g, while a special “high protein” option lands at 25 g per 100 g. Below is a fast, no-nonsense chart you can use before cooking.
| Amul Paneer Variant | Protein Per 100 g | Protein Per 50 g |
|---|---|---|
| Fresh Paneer (Block) | 20 g | 10 g |
| Malai Paneer | 20 g | 10 g |
| High Protein Paneer (Tin) | 25 g | 12.5 g |
Numbers above come straight from Amul’s pack data: Fresh Paneer 20 g/100 g, Malai Paneer 20 g/100 g, and High Protein Paneer 25 g/100 g. Labels can vary a touch by batch, so use your pack as the final word.
How Much Protein You Actually Get Per Serving
Most home cooks don’t weigh every cube. A simple rule works well: a heaped half-cup of diced paneer comes close to 80–90 g, and a tight half-cup sits near 70–75 g. Using the label values:
- 70 g regular paneer (20 g/100 g) → ~14 g protein
- 90 g regular paneer → ~18 g protein
- 70 g high-protein paneer (25 g/100 g) → ~17.5 g protein
- 90 g high-protein paneer → ~22.5 g protein
Cooking doesn’t remove protein, but water can leave the pan. If a curry simmers down, a 100 g measured start may weigh less at the table while keeping the same grams of protein. For tracking, count the raw weight that went into the dish.
Daily Targets: Where Paneer Fits
Indian guidance sets adult protein needs near 0.83 g per kg body weight per day (safe intake). A 60 kg adult lands around 50 g; a 70 kg adult lands around 58 g. Source: ICMR-NIN short note on nutrient requirements (RDA brief, 2020).
Paneer can cover a solid slice of that goal. Two palm-size portions in meals across the day can deliver 20–40 g protein with regular packs, and a bit more with the high-protein tin.
Label Check: Fresh Vs Malai Vs High Protein
Fresh Paneer
Per 100 g: 20 g protein, 22 g fat, 296 kcal. This is the classic block for everyday bhurji, tikka, or butter masala. See the label here: Amul Fresh Paneer.
Malai Paneer
Per 100 g: 20 g protein, 25 g fat, 323 kcal. Creamier bite, handy when you want soft cubes in rich gravies. Label: Amul Malai Paneer.
High Protein Paneer (Tin)
Per 100 g: 25 g protein, 6 g fat, 170 kcal. This is a leaner choice with a long shelf life. Label: Amul High Protein Paneer.
Portion Math You Can Use Tonight
Goal: 20–25 g Protein From Paneer In One Meal
- Regular pack: 100–125 g delivers ~20–25 g protein.
- High-protein tin: 80–100 g delivers ~20–25 g protein.
Split that across plates if you’re cooking for two. A 200 g pack of regular paneer gives ~40 g protein for the pot, so each 100 g serving hits ~20 g.
Goal: 50–60 g Protein Across The Day
For many adults, that’s the full-day target from ICMR-NIN. Paneer doesn’t need to carry all of it. Pair with dal, dahi, milk, soy chunks, or eggs to build a steady base.
Easy Meal Builds That Hit The Numbers
Protein-Rich Desi Plates
- Paneer bhurji + roti + curd: 120 g regular paneer in the pan gives ~24 g protein. Add 150 g dahi for ~5–6 g more.
- Tawa cubes + dal chawal: 100 g regular paneer (~20 g) plus one ladle of cooked moong dal adds ~7–9 g.
- Stir-fried cubes + soy chunks pulao: 80 g high-protein paneer (~20 g) plus 30 g dry soy chunks (rehydrated) adds a big bump.
Ways To Stretch Protein Without Changing Taste Much
- Mix paneer with peas for texture and a small protein assist.
- Thicken gravies with whisked dahi to add dairy protein and a gentle tang.
- Add roasted besan in bhurji for binding and a small protein lift.
Buying Tips So You Get What The Label Promises
Stick with sealed packs from cold storage and watch dates. If a recipe needs tidy cubes that hold shape, go with the block. If you want softer bites, pick the malai line. For extra grams per bite, the high-protein tin wins on protein per 100 g. India’s dairy standards sit under FSSAI; pack labels must meet set rules on declarations (FSSAI dairy product standards).
Kitchen Weighing: No Scale? No Problem
Here are fast eyeball cues that keep you close to target:
- Two-finger cube (about 2.5 cm each side) is near 25–30 g. Three of those cubes from a regular block land around 75–90 g → ~15–18 g protein.
- Slice the 200 g block into four equal slabs. Each slab is ~50 g → ~10 g protein with regular packs or ~12.5 g with the tin.
- Half-cup diced measure fills near 70–90 g depending on how tight you pack the cup.
Nutrition Trade-offs: Fat, Calories, And Calcium
Regular blocks bring more fat and calories than the tin. If you’re building a leaner plate, the high-protein tin gives ~25 g protein with far less fat per 100 g, which helps when you want extra protein without pushing energy intake. Both regular and malai packs show ~480 mg calcium per 100 g on the label, a handy bonus for bone health (Fresh label; Malai label).
Who Benefits Most From The High-Protein Tin
- Busy weeks: longer shelf life makes planning simpler.
- Calorie-aware plates: more grams per 100 g with less fat helps you meet targets without a heavy sauce.
- Lunchboxes: quick sear, toss with bell peppers, pack with roti.
How Paneer Helps You Reach Your RDA
Let’s map the Indian guideline to real plates. ICMR-NIN lists a safe intake near 0.83 g per kg for healthy adults. That means a 65 kg person aims for ~54 g across the day, while a 75 kg person aims near ~62 g. Source: ICMR-NIN RDA brief.
| Meal Build | Paneer Amount | Protein From Paneer |
|---|---|---|
| Breakfast bhurji with veg | 90 g regular | ~18 g |
| Lunch tikka in roti wrap | 100 g regular | ~20 g |
| Dinner stir-fry with peppers | 80 g high-protein | ~20 g |
That sample day lands near 58 g from paneer alone. You can trim or add based on your body weight and appetite. If you’re short on time, the tin makes it easy to hit a higher gram-per-bite mark.
Cooking Moves That Keep Protein Front And Center
Quick Sear, Then Sauce
Heat a pan, add a teaspoon of oil, sear cubes till a light crust forms, then drop them into the gravy at the end. You keep structure while avoiding long simmering that can toughen edges.
Air Fry Or Grill For Wraps
Toss cubes with salt, chili, kasuri methi, and lemon. Air fry or grill till golden. Stuff in a phulka with onions and a dab of dahi. Great for packed lunches.
Bhurji With A Twist
Grate or crumble the block, sauté ginger-garlic, onions, and tomatoes, then fold in the crumble. Finish with coriander and green chilies. Stir in peas for extra fiber and texture.
Smart Swaps When You’re Short On Paneer
- Dahi: 150 g adds ~5–6 g protein while cooling a spicy plate.
- Milk: a 250 ml glass contributes ~8 g; helpful with breakfast or bedtime.
- Soy chunks: 25–30 g dry weight delivers a strong bump after rehydration.
Frequently Asked Planning Questions (Answered Inline)
Does Cooking Style Change Protein?
Not the grams themselves. Water loss shifts weight, which can make protein look more dense per 100 g after cooking. Count what went in the pan and divide by portions served.
Is There A “Best” Time To Eat Paneer For Protein?
Spread intake across the day so each meal gives a steady shot of protein. That pattern supports satiety and meal planning. Match portions to activity and hunger.
What If I’m Watching Calories?
Pick the high-protein tin when you want more protein with fewer calories per 100 g. Keep oil light, lean on spices, and pair with salads or sautéed veg.
How To Read Your Pack Like A Pro
Scan the nutrition table for protein per 100 g so you can scale servings fast. Check fat, calories, and calcium to match pantry needs. If the label lists 20 g per 100 g, every 50 g slice gives ~10 g protein; if it lists 25 g, every 50 g gives ~12.5 g. These simple ratios make menu math painless at the stove.
Bottom Line For Shoppers
If you want the most protein in the least weight, the tin wins. If you want soft, rich cubes, the malai line shines. For everyday curries and wraps, the regular block hits a reliable middle. Pick based on taste, texture, and the grams you need that day, and keep your eye on the pack number so your plate matches your plan.