Paneer
GI 27 · LowGL 0.3 / 100 g6/10
Low GI
27 GI
GL 0.3 per 100 g
Logi score 6/10
- Very low glycemic load and index
- High saturated fat
Paneer has a glycemic index of 27 (Low).
Updated Oct 19, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Firm tofu contains less saturated fat and provides plant-based protein, making it a heart-healthier option for insulin resistance.
Firm Tofu - GL 1 per 100 g Low-fat cottage cheese has significantly lower saturated fat while retaining high protein, reducing cardiovascular risk for those with insulin resistance.
Low-fat ricotta cheese - GL 1 per 100 g Tempeh offers plant-based protein plus fiber, and its fermentation may aid gut health, supporting better glucose management.
Tempeh
Forms of Paneer
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Paneer is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
265
Calories
1.2 g
Carbs
18.3 g
Protein
20.8 g
Fat
per 100g
| Calories | 265 kcal |
| Carbohydrates | 1.2 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 18.3 g |
| Fat | 20.8 g |
| Saturated | 13.1 g |
| Unsaturated | 7.7 g |
| Sodium | 22 mg |
Processing Level
60%
Moderate
Why this score?
- Very low glycemic load and index
- High protein content
- Minimally processed
- High saturated fat
- No fiber content
- Moderate calorie density
Allergens
Contains: milk
Recipes with Paneer
Frequently Asked Questions
What is the glycemic index of Paneer?
Paneer has a glycemic index of 27 (Low) and a glycemic load of 0.3 per 100 g.
Is Paneer good for people with insulin resistance?
Paneer has a low glycemic index (27), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Paneer has the lowest glycemic load?
Paneer has the lowest glycemic load of all forms of Paneer in this database (0.3 per 100 g).
Check Paneer in the Logi app, with your portion.
