Paneer, the soft, creamy cheese loved across India and beyond, is more than just a culinary delight—it’s a nutritional superstar! Whether you’re a fitness enthusiast, a vegetarian, or simply looking to eat healthier, understanding the nutrition facts of paneer can transform your diet. In this blog, we’ll explore the nutrition value of paneer, share nutritional information of paneer, and highlight its incredible health benefits.
Backed by scientific studies and trusted government resources, this guide is written in simple, easy-to-understand language for everyone. Let’s uncover why paneer deserves a spot on your plate!
What is Paneer?
Paneer is a fresh, non-aged cheese made by curdling milk with lemon juice, vinegar, or yogurt. Unlike processed cheeses, paneer retains its shape when cooked, making it perfect for curries, snacks, and desserts. It’s a staple in Indian cuisine and a fantastic protein source for vegetarians.
How is paneer made?
Boil milk and add an acidic agent to separate curds from whey.
Strain the curds using a muslin cloth.
Press the curds into a firm block—your homemade paneer is ready!
Rich in protein, calcium, and vitamins, paneer is a wholesome addition to meals for all ages.
Nutrition Facts of Paneer: A 100g Breakdown
Here’s a detailed look at the nutritional information of paneer, sourced from the National Institute of Nutrition (NIN), India:
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 265 kcal | 13% |
| Protein | 18.3 g | 37% |
| Fat | 20.8 g | 31% |
| Saturated Fat | 13 g | 65% |
| Carbohydrates | 1.2 g | 0.4% |
| Calcium | 208 mg | 21% |
| Phosphorus | 138 mg | 14% |
| Vitamin A | 210 IU | 4% |
| Vitamin B12 | 0.2 µg | 8% |
| Magnesium | 8 mg | 2% |
| Potassium | 78 mg | 2% |
*Daily Values (DV) are based on a 2,000-calorie diet.
Key Takeaways:
Protein Powerhouse: 18.3g of protein per 100g supports muscle growth and repair.
Calcium-Rich: Strengthens bones and teeth with 208mg of calcium.
Low-Carb Friendly: Ideal for keto, low-carb, or diabetic-friendly diets.
7 Science-Backed Health Benefits of Paneer
Paneer isn’t just tasty—it’s loaded with nutrients that boost overall health. Here’s how:
1. Builds and Repairs Muscles
Paneer is packed with high-quality protein (18.3g per 100g), making it a favorite among athletes and vegetarians. Protein helps repair tissues, build muscle, and keep you energized. A study in the Journal of the International Society of Sports Nutrition confirms that protein-rich diets enhance muscle recovery after workouts.
2. Strengthens Bones
With 208mg of calcium and 138mg of phosphorus, paneer keeps bones and teeth strong. Regular consumption can prevent osteoporosis, especially in older adults. The Indian Council of Medical Research (ICMR) recommends dairy products like paneer for children’s growth and seniors’ bone health.
3. Aids Weight Loss
Paneer’s high protein and fat content keep you full longer, reducing hunger cravings. A 2020 study in Nutrition & Metabolism found that high-protein diets boost metabolism and promote fat loss.
4. Boosts Immunity
Vitamin A (210 IU) and B12 (0.2µg) in paneer strengthen your immune system. Vitamin B12 also supports nerve health, while Vitamin A protects vision and skin.
5. Supports Heart Health
While paneer contains saturated fat, moderate consumption can be part of a heart-healthy diet. Pair it with fiber-rich vegetables or whole grains for balance. The American Heart Association advises limiting saturated fat intake to 5-6% of daily calories.
6. Improves Digestion
Paneer is easier to digest than aged cheeses. If made with yogurt, it contains probiotics that promote gut health, as noted in the Journal of Dairy Science.
7. Enhances Skin and Hair
The protein and vitamins in paneer nourish skin and hair. Calcium prevents brittle nails, while Vitamin A fights acne and dryness.
How to Use Paneer in Daily Meals
Paneer’s mild flavor and creamy texture work in countless dishes. Here are easy ideas for every meal: and more
1. Breakfast
Paneer Paratha: Stuff whole wheat dough with spiced paneer and grill.
Paneer Bhurji: Scramble paneer with onions, tomatoes, and turmeric.
2. Lunch/Dinner
Palak Paneer: Creamy spinach curry with paneer cubes.
Paneer Butter Masala: Paneer in a rich tomato and cashew gravy.
3. Snacks
Paneer Tikka: Marinate paneer in yogurt and spices, then grill.
Paneer Salad: Toss paneer with cucumbers, bell peppers, and lemon dressing.
4. Desserts
Rasmalai: Soft paneer dumplings in sweetened milk.
Paneer Barfi: A sweet fudge made with paneer, sugar, and cardamom.
Debunking Common Paneer Myths
Let’s clear up misunderstandings about paneer:
Myth 1: “Paneer is unhealthy because it’s high in fat.”
Fact: While paneer contains saturated fat, it’s also rich in protein, calcium, and vitamins. Enjoy it in moderation or opt for low-fat versions.
Myth 2: “Paneer leads to weight gain.”
Fact: Overeating any food causes weight gain. A 50g serving of paneer daily fits into a balanced diet and keeps you full.
Myth 3: “Paneer is only for vegetarians.”
Fact: Paneer is a great protein source for everyone, including non-vegetarians!
FAQs About Paneer Nutrition
1. Is paneer good for diabetics?
Yes! Paneer has almost no carbs and doesn’t spike blood sugar. Pair it with high-fiber veggies like spinach or broccoli.
2. Can lactose-intolerant people eat paneer?
Most lactose-intolerant individuals can digest paneer because the curdling process removes most lactose.
3. How much paneer should I eat daily?
Stick to 50–100g per day to avoid excess calories.
4. Is paneer safe during pregnancy?
Yes! Its calcium and protein support fetal development. Ensure it’s freshly made and pasteurized.
Scientific Evidence Supporting Paneer’s Benefits
Bone Health: A 2017 study in Nutrients found that dairy calcium (like in paneer) is more easily absorbed than plant-based calcium.
Protein Quality: Research in the Journal of Dairy Science highlights that paneer contains all nine essential amino acids, making it a “complete” protein source.
Government Guidelines on Paneer Consumption
The National Institute of Nutrition, India recommends:
Adults: 100g of paneer 3–4 times weekly.
Children: 50g daily for growth and development.
Seniors: 50g to maintain bone density and muscle mass.
Conclusion: Make Paneer Your Nutritional Ally!
Paneer is more than a delicious ingredient—it’s a nutrient-packed superfood. From building muscles to boosting immunity, its benefits are backed by science and tradition. Whether you’re cooking a hearty curry or a light salad, paneer adds both flavor and nutrition to your plate.
Use the nutrition facts of paneer shared here to make informed choices. Experiment with recipes, enjoy it in moderation, and unlock its full potential.