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A glass of toned milk has about 6 g of protein, a katori of curd about 5 g, and 75 g of paneer about 13 g. Here is the approximate protein and calories for common Indian dairy, per glass, katori and slice, so you can compare them for yourself.
| Item (typical serving) | Protein (g) | kcal | Protein per 100 kcal (g) |
|---|---|---|---|
| Skimmed milk (200 ml) | ~7 | ~70 | ~10 |
| Cheese slice (1, 20 g) | ~4 | ~65 | ~6 |
| Paneer (75 g) | ~13.5 | ~220 | ~6 |
| Paneer (100 g) | ~18 | ~290 | ~6 |
| Chaas / buttermilk (250 ml) | ~2.5 | ~40 | ~6 |
| Curd (1 katori, 150 g) | ~5 | ~90 | ~5.5 |
| Toned milk (200 ml) | ~6 | ~115 | ~5 |
| Cow milk, whole (200 ml) | ~6.5 | ~130 | ~5 |
| Full-cream or buffalo milk (200 ml) | ~8.5 | ~190 | ~4.5 |
Our approximate estimates. Calories match our dairy calories guide. Brands and fat percentages differ, so check the pack: toned, double toned and full cream are not the same.
For the dal numbers, see our guide to protein in dals and pulses.
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Scan your food Track todayThese are approximate numbers for typical servings, not exact ones, and they are not advice about what you should eat or drink. If you have a health condition, a dairy allergy or a target from a doctor or dietitian, follow that instead of a general table.
About 6 g in a 200 ml glass of toned milk and about 8.5 g in full-cream or buffalo milk.
About 5 g for a katori of 150 g made from toned milk.
About 18 g, with about 290 kcal. A 75 g portion is about 13.5 g and 220 kcal.
A little: about 2.5 g in a 250 ml glass.
Figures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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