When it comes to vegetarian protein sources in Indian cuisine, paneer (Indian cottage cheese) stands out as a clear winner. Loved for its versatility and rich taste, paneer can be prepared in a variety of delicious dishes—one of the most popular being Paneer Lababdar. But while taste is important, the growing focus on health and fitness today has many people asking: How much protein is in 100 gm of paneer? And more specifically, what happens to the protein content when paneer is cooked in a flavorful dish like Paneer Lababdar?
In this article, we’ll take a closer look at protein in 100 gm paneer, how it contributes to your daily nutritional needs, how cooking methods affect the nutritional profile, and why Paneer Lababdar might just be the perfect balance of taste and protein-packed goodness.
What Is Paneer?
Before diving into the numbers, it’s essential to understand what paneer actually is. Paneer is a fresh, soft cheese made by curdling milk using an acidic agent like lemon juice or vinegar. Unlike most cheeses, it doesn’t undergo an aging process, making it a fresh, mild, and slightly tangy option that can be incorporated into a wide range of recipes—from salads to gravies.
Nutritional Benefits of Paneer:
- Rich in protein
- High in calcium
- Contains vitamin D and B12
- Provides good fats
- Low in carbohydrates
But for many, the main draw is its protein content, especially among vegetarians, fitness enthusiasts, and those following a high-protein diet.
Protein in 100 gm Paneer: The Core Metric
Let’s address the key question first: How much protein is in 100 gm paneer?
✅ The Answer:
There are approximately 18-21 grams of protein in 100 gm of paneer.
However, the exact amount can vary slightly based on how the paneer is made. Paneer made from full-fat milk might be slightly lower in protein per 100 gm due to higher fat content, while low-fat or skim milk paneer might be higher in protein concentration.
Quick Breakdown (Approximate for 100 gm paneer):
- Protein: 18-21 gm
- Fat: 20-25 gm (varies based on milk used)
- Carbohydrates: 1-2 gm
- Calories: Around 265-300 kcal
Understanding the Importance of Protein in Your Diet
Before we delve into how Paneer Lababdar affects these numbers, let’s revisit why protein is so essential.
Key Functions of Protein:
- Muscle repair and growth: Essential for building and repairing tissues.
- Satiety: Keeps you full longer, aiding in weight management.
- Enzymatic functions: Vital for metabolic and chemical processes in the body.
- Hormone production: Plays a role in creating essential hormones.
- Immune function: Supports the immune system.
If you’re aiming for a high-protein diet or simply trying to meet your Recommended Dietary Allowance (RDA), 100 gm of paneer providing around 20 gm of protein is a significant contribution, especially for vegetarians.
Paneer Lababdar: Flavor Meets Nutrition
Now that we know the basics of protein in 100 gm paneer, let’s explore how this translates into Paneer Lababdar—a luxurious North Indian curry that blends spices, cream, butter, and tomatoes into a silky-smooth gravy.
What Is Paneer Lababdar?
Paneer Lababdar is a rich, Mughlai-inspired dish made with paneer cubes simmered in a luscious, tomato-based gravy infused with cream, butter, and spices like garam masala, kasuri methi, and cardamom. Unlike dishes that deep fry or overcook paneer, Paneer Lababdar gently simmers it, preserving much of its nutritional content.
Key Ingredients in Paneer Lababdar:
- Paneer (of course!)
- Tomatoes
- Onions
- Cashews
- Cream and/or butter
- Spices (turmeric, red chili powder, cumin, etc.)
- Ginger-garlic paste
Detailed Paneer Lababdar Recipe (Restaurant-Style & Healthy Version)
Here’s a complete recipe you can follow at home. This version is designed to preserve the protein in 100 gm paneer while minimizing unnecessary calories.
🍲 Ingredients (Serves 2)
For the Gravy:
- 2 medium tomatoes (roughly chopped)
- 1 medium onion (sliced)
- 8–10 cashews
- 1-inch ginger
- 3–4 garlic cloves
- 1 green chili (optional)
- 1 tbsp oil or ghee
For the Curry Base:
- 1 tbsp butter or ghee
- 1 tsp cumin seeds
- ½ tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp coriander powder
- ½ tsp garam masala
- ½ tsp kasuri methi (dried fenugreek leaves)
- Salt to taste
- 100 gm paneer (cut into cubes or grated)
- 2 tbsp fresh cream or 3 tbsp thick milk (for a lighter version)
- Fresh coriander for garnish
🥘 Instructions
Step 1: Prepare the Gravy Paste
- In a pan, heat 1 tbsp oil or ghee.
- Add chopped onions, garlic, ginger, green chili, and sauté until onions are translucent.
- Add chopped tomatoes and cashews.
- Cook until tomatoes soften, about 5–7 minutes.
- Let the mixture cool, then blend into a smooth paste.
Step 2: Make the Curry
- Heat 1 tbsp butter or ghee in a pan.
- Add cumin seeds. Let them splutter.
- Add the prepared tomato-onion-cashew paste.
- Cook on medium heat for 5–7 minutes until the oil starts separating.
- Add turmeric, red chili powder, coriander powder, and salt.
- Mix well and cook for another 2 minutes.
Step 3: Add Paneer
- Add 100 gm paneer cubes to the gravy.
- Mix gently so the paneer absorbs the flavors.
- Add cream (or milk for a lighter version), kasuri methi, and garam masala.
- Simmer on low heat for 3–5 minutes. Don’t overcook.
- Garnish with chopped coriander.
Step 4: Serve
- Serve hot with roti, naan, jeera rice, or brown rice.
- Add a side of salad or curd to balance the meal.
Nutritional Profile of Homemade Paneer Lababdar (Per Serving)
If prepared using 100 gm of paneer per serving:
- Protein: 20–23 grams
- Calories: 300–350 kcal
- Fat: 22–25 grams (can reduce using low-fat paneer & cream)
- Carbs: 7–10 grams
This means you’re getting a high-protein meal without compromising on flavor.
Does Cooking Affect Protein in Paneer?
A common concern is whether cooking reduces the protein in 100 gm paneer. The good news is:
Cooking, especially gentle simmering as in Paneer Lababdar, does not significantly reduce the protein content of paneer.
Unlike water-soluble vitamins, protein is quite stable under heat. The only notable loss may occur if the paneer is overcooked or deep-fried at high temperatures, which is not the case in most Paneer Lababdar recipes.
So, if you use 100 gm of raw paneer in your Paneer Lababdar, you are still likely consuming around 18-21 gm of protein, depending on paneer quality.
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Protein in a Serving of Paneer Lababdar
Let’s break this down into a real-world serving.
Typical Recipe:
- Paneer: 200 gm (for 2 servings)
- Gravy (tomato, onion, cream, spices): Shared equally
- Oil or butter: 1-2 tbsp
Protein Estimation:
- 100 gm Paneer: ~20 gm protein
- Gravy contribution (onions, cashews, etc.): ~2-3 gm protein
Total protein per serving (based on 100 gm paneer per plate): 20-23 gm
This makes Paneer Lababdar not only a decadent treat but also a nutrient-dense, protein-rich meal.
Is Paneer Lababdar Healthy?
Paneer Lababdar often gets labeled as a “restaurant-style” rich dish, but it can easily be tweaked to become a healthy, high-protein homemade meal.
Tips to Keep It Healthy:
- Use homemade paneer from low-fat milk.
- Reduce or skip butter/cream and use thick curd or milk instead.
- Use minimal oil for sautéing.
- Load the gravy with extra onions and tomatoes for volume without calories.
- Serve with whole wheat roti or brown rice.
With these tweaks, you retain the protein in 100 gm paneer while reducing unnecessary fats and calories.
How to Include Paneer Lababdar in a Protein-Rich Diet
If you’re consciously increasing protein intake, here’s how Paneer Lababdar can fit into your meal plan:
For Muscle Gain:
- Pair with whole grain roti or quinoa for a complete amino acid profile.
- Add a side of Greek yogurt or dal.
For Weight Loss:
- Stick to 100 gm paneer serving.
- Avoid excess butter/cream.
- Include a large salad on the side.
For Vegetarians:
- Combine with a variety of plant proteins like lentils, beans, or tofu through the week.
Protein in 100 gm Paneer: Recap & Key Takeaways
Let’s circle back to the core question—how much protein is in 100 gm paneer?
✅ Answer: 18-21 grams of protein
Whether eaten raw, grilled, or cooked in dishes like Paneer Lababdar, paneer remains one of the most accessible and protein-rich vegetarian foods available.
Paneer Lababdar, when prepared health-consciously, does not significantly reduce this protein content and offers a delicious way to consume your daily dose of protein without compromising on flavor.
Final Thoughts
If you’re on a journey to improve your diet, build muscle, lose fat, or simply eat better, understanding the protein in 100 gm paneer is a great place to start. Paneer Lababdar offers the best of both worlds—taste and nutrition. With around 20 gm of protein per 100 gm of paneer, it’s a power-packed, flavorful meal option that caters especially well to vegetarians and fitness-conscious individuals.
So next time you’re wondering how to hit your daily protein target, you know what to cook. Paneer Lababdar isn’t just food—it’s fuel.