KETO VERDICTYES
Paneer is excellent for keto with ~3.6g net carbs per 100g and a firm, high-heat texture that holds up to pan-frying, grilling, and curries. A versatile, satiating protein-fat combo for low-carb cooking.
Is Paneer Cheese Keto?
Cheese
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
3.6gnet carbs in your portion
- Total carbs
- 3.6g
- Fiber
- 0g
- Protein
- 18g
- Fat
- 20g
- Calories
- 265
Paneer is excellent for keto with ~3.6g net carbs per 100g and a firm, high-heat texture that holds up to pan-frying, grilling, and curries. A versatile, satiating protein-fat combo for low-carb cooking.
- Net carbs (100 g)3.6g
- Protein (100 g)18g
- Fat (100 g)20g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
18g
Fat
20g
Calories
265
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Low net carbs: ~3.6g per 100g fits well into daily keto limits
- Solid protein (~18–20g/100g) supports muscle maintenance
- High fat (≈20g/100g) boosts satiety and helps hit keto macros
- High melting point: sears and grills without falling apart
- Absorbs flavors from sauces and marinades for variety
- Works across cuisines—from Indian curries to skewers and stir-fries
PREPARATION SUGGESTIONS
PANEER TIKKA
Cube paneer, marinate in yogurt with ginger, garlic, and spices; grill on skewers for a protein-rich appetizer.
PANEER BUTTER CURRY
Pan-fry paneer cubes and add to a creamy tomato-base with butter and cream—keep sugars low by using tomato-raw sparingly.
STIR-FRY
Cube and stir-fry with low-carb vegetables, soy-sauce-low-sodium or tamari, and garlic; great with spinach or bell-pepper-green.
GRILLED PANEER SKEWERS
Thread paneer and vegetables, brush with ghee and spices, then grill until golden.
PANEER PALAK (SPINACH)
Fold paneer into spiced spinach with cream for a keto-friendly side or main.
CRISPY PAN-FRIED
Sear thick slices in ghee until golden; finish with mild spices or serve with curry sauce.