Paneer: How It Is Made, Protein, and Paneer vs Tofu

Paneer is a fresh, unaged Indian cheese made by heating milk and curdling it with an acid such as lemon juice or citric acid, then pressing the curds into a firm block that holds its shape in a curry or on a skewer. It is a familiar protein source in vegetarian cooking. One limit comes first: the USDA SR Legacy database has no entry for paneer, so this guide uses clearly labeled nearest USDA entries, mainly queso blanco, a fresh white cheese, and sends you to the package label for exact paneer nutrition. Below: how is paneer made, what it contains, paneer vs tofu, and whether paneer is healthy.

Peptide Labs does not sell paneer or any cheese. This article is general nutrition information, not medical advice.

What is paneer?

A review by Kumar and colleagues in the Journal of Food Science and Technology describes paneer as a product obtained by heat and acid coagulation of milk, which traps almost all the milk fat along with casein bound to heat-denatured whey proteins. That is why paneer is firm, mild and does not melt: there is no rennet, no starter culture to ripen it, and no aging. The same review quotes India’s Prevention of Food Adulteration Rules, which defined paneer as made from cow or buffalo milk by precipitation with sour milk, lactic acid or citric acid, with no more than 70 percent moisture and milk fat at least half of the dry matter.

How is paneer made?

1. Milk is heated close to boiling.
2. An acid is stirred in; the review lists citric acid, lactic acid, tartaric acid, alum and sour whey as coagulants, and home cooks often use lemon juice or vinegar.
3. The milk separates into white curds and greenish whey.
4. The curds are strained in cloth, then pressed under weight into a block.
5. The block is chilled and cut into cubes for cooking.

USDA has no paneer entry, so this guide uses queso blanco, a fresh white cheese, as the nearest stand-in. The review also notes that paneer spoils mainly through bacterial action, so it is a perishable fresh cheese: keep it refrigerated and follow the use-by date.

Paneer nutrition: nearest USDA entries

Because USDA FoodData Central has no paneer entry, the table below shows queso blanco (FDC 172224) as the nearest fresh white cheese, next to firm calcium-set tofu (FDC 172475) for the comparison many readers ask about. Values are per ounce (28 g) with %DV. Paneer made from whole buffalo milk or low-fat milk can differ a lot, so the Nutrition Facts label on your pack is the number to use.

Per 100 grams, USDA lists queso blanco (FDC 172224) at 310 calories, 20.38 grams of protein, 24.31 grams of fat and 690 milligrams of calcium. Queso fresco (FDC 172223), another fresh Latin American cheese, is similar at 299 calories and 18.09 grams of protein. Whole-milk ricotta (FDC 170851), another fresh cheese, is much wetter at 150 calories and 7.54 grams of protein per 100 grams. Paneer is typically pressed firmer than ricotta, so its values are likely closer to queso blanco, but only its label can confirm that. For ricotta, see our ricotta guide.

Paneer vs tofu

Paneer and tofu are often swapped in recipes because both are pressed curds that soak up sauces and hold their shape. The difference is the starting liquid: paneer comes from milk, tofu from soy milk. In the USDA entries above, an ounce of firm calcium-set tofu has fewer calories, much less saturated fat and almost no sodium, and similar calcium, because calcium sulfate is the coagulant. The queso blanco entry has a little more protein per ounce and more fat. Our tofu guide covers tofu types and coagulants in detail, and tempeh is another soy option.

• Allergy: paneer contains milk; tofu contains soy. FDA lists both milk and soybeans among the nine major food allergens.
• Diet pattern: paneer suits lacto-vegetarian diets; tofu suits vegan diets.
• Iron: tofu lists more iron per ounce in USDA data; see our foods high in iron guide.
• Texture: paneer is dense and milky; tofu ranges from silken to extra firm.

Is paneer healthy?

Paneer is a whole dairy food that brings protein and calcium, which is why it anchors many vegetarian meals; our high protein foods guide puts it alongside other options, and cottage cheese is a lower-fat fresh cheese to compare. The trade-off is saturated fat: the nearest USDA entry shows close to a fifth of the Daily Value per ounce. How healthy paneer is for you depends on the milk it was made from, the portion, how it is cooked (frying adds oil) and the rest of your diet. If a clinician has given you a fat or sodium target, the label is where to compare brands.

• Low-fat versions: paneer made from lower-fat milk has less fat per ounce; the label shows the difference.
• Homemade paneer: you decide whether any salt goes in, so check store packs by %DV.
• Cooking: grilling, baking or simmering in a sauce adds less fat than deep frying.

Food safety, lactose and allergy

FDA advises pregnant women to avoid cheeses made with unpasteurized (raw) milk because of Listeria, and it also lists queso fresco-type cheeses, such as queso fresco and queso blanco, as cheeses to avoid even when made with pasteurized milk. Paneer is not named on that FDA list, so we do not claim either way; if you are pregnant, ask your OB-GYN or midwife, and choose paneer made from pasteurized milk. CDC names pregnant women, newborns, adults 65 or older and people with weakened immune systems as the groups at higher risk from Listeria. Paneer from markets or home kitchens can be made from raw milk, so ask how it was made.

Milk is one of the nine major food allergens, so paneer is not suitable for people with a milk allergy unless an allergist says otherwise. USDA has no lactose value for paneer. NIDDK notes that hard cheeses are lower in lactose than other milk products and that lactase products help some people; as a fresh cheese, paneer is not a hard cheese, so check how your body responds. See our lactase guide. Compared with halloumi, a cheese from Cyprus that also holds its shape in heat, paneer is usually milder; read our halloumi guide.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Halloumi: What It Is, Sodium, Protein and the Cyprus PDO Rules, Cottage Cheese: USDA Nutrition, Protein, Sodium and Lactose, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.