Carbs in Paneer Cheese
How many carbs are in paneer cheese?
Paneer Cheese has 22.5g net carbs per 100g — 22.5g total carbs minus 0g fiber — plus 15.9g protein, 15.5g fat, and 299 calories. That makes paneer cheese high in net carbs and about average for the typical dairy food, which averages about 24.3g net carbs per 100g. At this carb count, paneer cheese is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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Paneer Cheese runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is paneer cheese keto-friendly?
Paneer Cheese is generally not keto-friendly. It has 22.5g net carbs per 100g (22.5g total carbs − 0g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 22.5g | 22.5g | 15.9g | 299 |
| 1 oz (28 g) | 6.3g | 6.3g | 4.5g | 84 |
How many calories are in paneer cheese?
Paneer Cheese has 299 calories per 100g. That's alongside 15.9g protein, 15.5g fat, and 22.5g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 299 |
| Total carbs | 22.5g |
| Net carbs | 22.5g |
| Fiber | 0g |
| Sugar | 23.3g |
| Sugar alcohols | 0g |
| Protein | 15.9g |
| Fat | 15.5g |
| Sodium | 185mg |
| Potassium | 728mg |
Source: USDA FoodData Central (Survey (FNDDS)). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in paneer cheese?
- Paneer Cheese has 22.5g of total carbs and 22.5g of net carbs per 100 grams.
- How many net carbs are in paneer cheese?
- Paneer Cheese has 22.5g of net carbs per 100 grams (total carbs 22.5g minus 0g fiber).
- Is paneer cheese keto-friendly?
- Paneer Cheese is generally not keto-friendly. It has 22.5g net carbs per 100g (22.5g total carbs − 0g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in paneer cheese?
- Paneer Cheese has 299 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.