Paneer vs Mozzarella: Calories and Nutrition Compared (2026)

Paneer contains 296 calories and 18.3 g of protein, while Mozzarella has 254 calories and 24.3 g of protein. Mozzarella is higher in protein and lower in calories.

Paneer and Mozzarella are popular cheese varieties with different nutritional values. This comparison highlights their calorie, protein, and carbohydrate content.

What Is the Difference Between Paneer and Mozzarella?

Paneer is a fresh cheese common in South Asian cuisine, made from curdled milk. It is known for its firm texture and mild flavor. Mozzarella is a soft cheese originating from Italy, traditionally made from buffalo milk. It is often used in salads, pizzas, and various Italian dishes.

Paneer vs Mozzarella: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of Paneer and Mozzarella per 100g.

Nutrient (per 100 g)	Paneer	Mozzarella (part-skim)
Calories	296 kcal	254 kcal
Protein	18.3 g	24.3 g
Carbs	3.6 g	2.8 g
Sugar	2.6 g	1.1 g
Fat	22.1 g	15.9 g
Fiber	0 g	0 g
Sodium	18 mg	619 mg

Which Is Better, Paneer or Mozzarella?

For weight loss: Paneer has 296 calories, while Mozzarella has 254 calories. Mozzarella is the better option for those looking to reduce calorie intake.

For muscle and protein: Paneer provides 18.3 g of protein, whereas Mozzarella offers 24.3 g. Mozzarella is a better choice for higher protein content.

For low-carb or low-sugar: Paneer contains 3.6 g of carbs and 2.6 g of sugar, while Mozzarella has 2.8 g of carbs and 1.1 g of sugar. Mozzarella is lower in both carbs and sugar.

How to Track Paneer and Mozzarella Accurately

It's easy to misjudge portion sizes and macros, especially with cheese, which can lead to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational purposes and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g: Paneer from Open Food Facts (aggregated plain entries), Mozzarella from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which cheese has more protein?

Mozzarella has 24.3 g of protein, while Paneer has 18.3 g of protein. Therefore, Mozzarella is higher in protein.

Which cheese has fewer calories?

Mozzarella contains 254 calories, while Paneer has 296 calories. Thus, Mozzarella has fewer calories.

What is the fat content of Paneer?

Paneer has 22.1 g of fat per 100 g.

What is the sodium content of Mozzarella?

Mozzarella contains 619 mg of sodium per 100 g.

How much sugar is in Paneer?

Paneer has 2.6 g of sugar per 100 g.

What are the carbohydrate levels in Mozzarella?

Mozzarella contains 2.8 g of carbs per 100 g.

Key Takeaways

• Paneer: 296 calories per 100 g.
• Mozzarella: 254 calories per 100 g.
• Paneer: 18.3 g of protein per 100 g.
• Mozzarella: 24.3 g of protein per 100 g.
• Paneer: 3.6 g of carbs and 2.6 g of sugar per 100 g.
• Mozzarella: 2.8 g of carbs and 1.1 g of sugar per 100 g.