Is Paneer Cheese Keto?

Cheese
Paneer Cheese sticker illustration
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.

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 (100g)3.6g
  • Protein (100g)18g
  • Fat (100g)20g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
18g
Fat
20g
Calories
265

Source: USDA FoodData Central

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

HEALTH BENEFITS

  • High-quality dairy protein for muscle repair and fullness
  • Rich in calcium and phosphorus to support bone health
  • Provides selenium and zinc for immune and thyroid function
  • Contains some CLA and fat-soluble nutrients
  • Carb-conscious cheese option compared with many fresh cheeses
  • Can aid weight management via high satiety (protein + fat)

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.

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