Paneer has a reputation as the vegetarian answer to chicken breast — the default "high protein" order for anyone not eating meat. It's a good source of protein, but the full picture is a bit more nuanced than the label suggests, and worth understanding if you're building a vegetarian training diet around it.
Per 100g, paneer typically carries around 18-20g of protein, alongside roughly 20-25g of fat and 260-270 calories. That protein number is genuinely solid — better than most vegetarian options besides soy-based foods like tofu or specific legumes. The catch is the fat that comes along with it: paneer is nearly as calorie-dense from fat as it is protein-rich, which means hitting a high protein target through paneer alone also means eating a meaningful amount of fat and calories.
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