Best Paneer in India: 99 Brands Compared on Protein, Calories and Fat

How to read our codes: the first letter (A to E) is nutrition, the second letter (A to E) is ingredient quality, and the number (1 to 5) is the load of saturated fat, salt, sugar and calories. Lower numbers are better. An [L] in front means a claim on the pack failed our check. How we score.

Best paneer brands in India

The best paneer depends on what you cook it for. These are the top pick in each group, from the 99 paneers we rated. All values are per 100 g, from the pack.

If you want	Best pick	Protein	Calories	Fat	Our code
Most protein for the fewest calories	iD Fresh High Protein Paneer	28 g	163 kcal	3 g	CA1
High protein with some fat, calcium printed	Nandini Medium Fat Paneer	25 g	216 kcal	10.6 g	CA2
Full-fat block, best grade	Aashirvaad Svasti Paneer Block	18 g	290 kcal	23 g	AA3
Full-fat block, best grade	Gowardhan Classic Block Paneer	18 g	287 kcal	23 g	AA3
Most protein in a full-fat paneer	fresho! Organic Malai Fresh Paneer	22.5 g	323 kcal	23.7 g	CA3

iD Fresh High Protein is the only paneer that is both lean and honest: its ingredient list is milk and lemon concentrate, and its low-fat claim is true. It gets a C for nutrition only because the pack prints no calcium. Nandini Medium Fat calls itself medium fat and the numbers agree, with 570 mg calcium printed. Epigamia High Protein Paneer (BA2: 25 g protein, 229 kcal, 13 g fat) is a close alternative.

Aashirvaad and Gowardhan top the full-fat blocks because they print vitamin A and calcium and keep the ingredient list to milk solids (Aashirvaad) or milk and vinegar (Gowardhan). Both carry about 15 g saturated fat per 100 g, which is why the number is 3. Amul, Britannia, Lotus, Sudha, Godrej Jersey and Gopala sit one letter behind at BA3.

See every paneer we rated on the Cheese & Paneer category page.

How much protein is in paneer?

A typical paneer has 18 g of protein per 100 g. Lean and high-protein paneers have about 25 g. Across the 99 packs, protein ranges from 13 g to 31 g.

Full fat does not mean more protein: full-fat blocks and in-between blocks both have a median of 18 g. The typical lean pack gives about 40% more protein for roughly 60% of the calories. That is what protein per 100 kcal shows: the best packs (Farm Connect, Alepa Farm, iD Fresh) deliver 17 to 18 g per 100 kcal, while the weakest (Purabi, Desi Farms Buffalo Malai) give under 4 g.

How many calories are in paneer? Paneer nutrition per 100 g

A typical paneer has 290 kcal per 100 g. Calories run from 135 to 357 kcal, and the pack falls into one of three groups. Medians per 100 g:

Kind of paneer	Packs	Calories	Protein	Fat	Saturated fat	Calcium
Lean (under 230 kcal)	16	174 kcal	25 g	6.8 g	4.1 g	500 mg
In between (230 to 279 kcal)	17	268 kcal	18 g	21 g	14 g	434 mg
Full fat or malai (280 kcal and over)	66	304 kcal	18 g	24 g	15.5 g	480 mg

Not every pack prints saturated fat or calcium, so those columns use the packs that declare them.

Malai paneer is the richer end of this table: most malai packs we rated carry 280 to 335 kcal per 100 g.

Is low fat paneer really low fat?

Almost never. Twelve paneers claim to be low fat, and only one, iD Fresh, meets the rule. FSSAI's Advertising and Claims Regulations allow a "low fat" claim only at not more than 3 g fat per 100 g for solids. The other eleven have 3.6 to 9 g, and each carries an [L] for it.

Paneer	Fat per 100 g	Protein per 100 g	Our code
iD Fresh High Protein Paneer	3 g	28 g	CA1
Highland Farms A2 Low Fat Paneer	3.6 g	21.4 g	[L]CA1
Organic Mandya Low Fat Paneer	5 g	26 g	[L]CA1
Organic Mandya High Protein Paneer	5 g	26 g	[L]CA1
Alepa Farm High Protein Paneer Organic Low Fat	5 g	31 g	[L]CA1
Farm Connect Organic High Protein Paneer	5 g	31 g	[L]CA1
Pride of Cows Low Fat High Protein Paneer	6 g	22.5 g	[L]BA1
FruBon Low Fat High Protein Paneer	6.5 g	24.5 g	[L]BA1
OSAM Low Fat Paneer	7 g	31 g	[L]BA1
Desi Farms Low Fat Paneer	8 g	17 g	[L]BA1
Heritage Nourish+ High Protein Paneer	9 g	25 g	[L]BA2
Milky Mist Low Fat High Protein Paneer	9 g	25 g	[L]BA2

These eleven are still lean next to the 24 g of fat in a typical full-fat block, and their protein claims hold up. They are just not "low fat" by the rule. Epigamia and Milky Mist show how it works: their panels are almost the same (about 25 g protein, 500 to 530 mg calcium), but Milky Mist adds "low fat" on a pack with 9 g fat and gets the [L].

Which paneer has the highest protein?

Three paneers print 31 g per 100 g: Farm Connect Organic High Protein, Alepa Farm Organic Low Fat and OSAM Low Fat. All three also fail the low-fat claim, which is why they carry an [L]. The highest protein among paneers that make no failed claim is 28 g: iD Fresh High Protein and Akshayakalpa Organic High Protein (CA2: 196 kcal, 9.3 g fat). Among full-fat blocks the highest is 22.5 g.

Ignore the pack-level number on the front. "56 g protein" on an iD Fresh pack is for the whole 200 g block, not a serving.

Is paneer healthy? Is paneer good for weight loss?

Lean paneer is a strong choice for weight loss, and full-fat paneer is a food to portion. A lean pack gives about 25 g protein for around 175 kcal per 100 g. A full-fat pack gives 18 g protein for around 300 kcal. Both bring calcium, mostly 400 to 570 mg per 100 g on the packs that print it.

The catch is saturated fat. Full-fat paneer has 14 to 16 g of saturated fat per 100 g, about three times the 5 g that UK front-of-pack rules call high, and a 50 g serving gives about 7.5 g. Lean paneer has 2.5 to 7 g. We still grade full-fat paneer at 3 and not worse, because trials comparing cheese and butter suggest saturated fat inside dairy behaves differently, so we weight it lower than saturated fat in a biscuit. Use a lean block when paneer is the main protein (bhurji, tikka, salads) and a full-fat block where richness is the point.

Does A2, organic or malai paneer change the grade?

No. A2 and organic are not nutrition grades, and malai only tells you the paneer is richer.

• A2 paneer runs from AA3 (Humpy, A2Mate, Paavi) to DA3 (Desi Farms A2, Manchar Farms A2). The grade follows fat, protein and printed nutrients, not the word A2.
• Organic paneer sits between CA1 and CA3.
• Malai paneer has more fat and calories: most packs are 280 to 335 kcal per 100 g.

Paneer questions, answered

We rated 99 paneers and last reviewed this set on 28 October 2026. Our method and every threshold are on how we score. If we have missed a paneer, request it.