Paneer nutrition: Detailed nutrition facts and its ultimate health benefits

Many vegetarian people have a problem in choosing foods with a high protein source. They feel that they do not have many options in vegetarian food, and to some extent, it is also true that we do not find as many choices of high protein sourced food in vegetarian food as we see in non-vegetarian food. But this does not mean that we do not have the option of high protein source food in vegetarian food. In this post, we will discuss one such vegetarian high protein source food. We will discuss Panner in this post. In this post, you will learn about Paneer Nutrition in great detail. Here you will learn about complete paneer nutritional value like calories in paneer, protein in paneercarbs in paneerfats in paneer, etc.

For those who do not eat meat, Paneer is an excellent source of protein. We also know Paneer as cottage cheese. Most vegetarian sources of protein are not considered complete proteins as they do not contain all amino acids. But all the amino acids are present in the Paneer, so Panner is called the complete source of protein.

How Paneer is made?

To make Paneer, milk is first boiled, and then an acidic ingredient such as lemon or vinegar is added to it. Milk becomes curdled due to the addition of an acidic ingredient in boiled milk. The curdled milk solids are then drained using muslin or cheesecloth. And then it is pressed with a hard object to set. And this is how the Paneer is prepared.

Many people want to know about Paneer Nutrition, so now let’s discuss the nutritional value of paneer. In this, we will learn more about paneer caloriespaneer proteinpaneer fat, and paneer carbs.

Calories in Paneer.

Many people want to know how many calories it contains if we eat Paneer. See the calories depends on Paneer you are eating, it depends on what kind of milk the Paneer is made of, milk is full cream or skimmed milk. But here we are telling you approximately that you will get 296 calories in 100 gm of Paneer. It means that if you eat 100 grams of Paneer, then you will get 296 calories.

Protein in Paneer.

What people want to know the most is how much protein in Paneer? Paneer is a veg food source in which you get complete protein in the right amount. If you see Paneer Nutrition Fact, then you get 20 gm protein in 100 gm Paneer. It means that the Paneer protein content you get after eating 100 gm of cheese is around 20 gm. 

Fat in Paneer.

It is also true that paneer gets more fat than the protein you get. If you eat 100 gm paneer, you get about 22 gm fat. Due to high-fat content, the calories of cheese are also high. But if you want to consume fewer calories than you can use low-fat paneer or skimmed milk paneer.

Carbs in Paneer.

Now the last macronutrient is carbs which means carbohydrates. There are not much carbs in paneer. If you eat 100 gm paneer, you will get only 4.5 gm carbs.

Now let’s see the complete paneer nutrition value in details.

Paneer nutrition facts per 100 gm

Saturated Fat
Unsaturated Fat
22 gm
15 gm
7 gm
Carbohydrate4.5 gm
Fiber0 gm
Protein20 gm
Calcium480 mg
Sodium566 mg
Cholesterol80 mg
Potassium131 mg

Benefits of eating Paneer

There are lots of benefits of paneer. Some of them are as below:

  • Rich in Protein: Paneer is a high protein source food, and if you are vegetarian and you are short of protein in your food then you must eat paneer, it will help in fulfilling your protein needs throughout the day.
  • Maintain blood sugar level: Due to the high protein in the paneer, it releases the sugar slowly in your blood, due to which your blood sugar level neither increases nor declines. And thus, your blood sugar level remains maintained.
  • Strengthen Bones: Paneer is also very high in calcium along with protein which helps strengthen your bones and teeth.
  • Improves Digestion: Nowadays many people have problems with digestion. So in paneer fair amount of Phosphorus is found which helps in your digestion. And it also contains magnesium which prevents you from constipation.
  • Helps in weight loss: Many people think that if they eat Paneer, their weight will increase, but this does not happen. The Paneer contains casein protein, which is a dense and slow-digesting protein, and because of this, the protein from the Paneer releases slowly throughout the day in your body, due to which you feel fuller for longer. And if you feel fuller for a long time, you will eat less, and you will not gain weight due to eating less.

Note: If you are doing weight loss, then eat raw paneer only. And if you need fewer calories and feel that you are eating more than your required calories due to paneer, you can buy fat-free paneer or skimmed milk paneer from the market. Many good brands in the market like Amul PaneerMother Dairy Paneer, etc., are there who make fat free paneer. And if you do not get fat free paneer in the market, you can make paneer with fat free milk at home from the above process.

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