Informational side-by-side cooked comparison of beef and paneer for calories, protein, fat, iron, zinc, vitamin B12 per 100g serving.
| Nutrient (cooked) | Sirloin | Full-Fat Paneer | Diff |
|---|---|---|---|
| Calories | 187 kcal | 265 kcal | -78 kcal |
| Protein | 29.5g | 18.3g | +11.2g |
| Total Fat | 6.7g | 20.8g | -14.1g |
| Saturated Fat | 2.6g | 13.1g | -10.5g |
| Cholesterol | 81mg | 51mg | +30mg |
| Iron | 2mg | 0.2mg | +1.8mg |
| Zinc | 5.6mg | 0.5mg | +5.1mg |
| Vitamin B12 | 1.6µg | 0.8µg | +0.8µg |
USDA SR Legacy cooked broiled reference
USDA FDC 170852 — paneer (minimal cooking change)
Data and methodology
Both beef and paneer are compared on a per 100g basis. Paneer values are similar raw and cooked since it does not lose significant moisture during cooking.
Raw beef uses the same shared dataset as the rest of the site.
Full-fat paneer uses USDA FoodData Central reference. Low-fat paneer values are estimates based on published nutritional analysis of reduced-fat paneer products.
Last reviewed: 2026-06-30. Values from USDA FoodData Central.
Frequently asked
Paneer is a common beef substitute in South Asian vegetarian cooking. Full-fat paneer has similar protein to beef but with significantly more saturated fat, less iron, and less zinc. It is not a 1:1 nutritional substitute but fills a similar role in curries and grilled dishes.
Beef has slightly more protein per 100g (18-23g depending on cut) compared to paneer (18-20g). The difference is small, but beef provides notably more iron, zinc, and B12.
Paneer is vegetarian-friendly and calcium-rich, but has high saturated fat and very little iron. Beef provides notably more heme iron, zinc, and B12. They serve different nutritional roles and are not direct substitutes.
Paneer is one of the most common protein sources in South Asian cuisines where beef may not be consumed. This comparison helps people making dietary transitions or meal planning across cultural food traditions understand the nutritional trade-offs.
Scale both proteins to the same gram or ounce serving before comparing nutrition.
Toggle between raw and cooked references so you never accidentally mix preparation states.
All nutrition values are maintained from USDA FoodData Central source records.
