Protein Packed: 100 Gram Paneer Nutrition Guide


Paneer, also known as Indian cottage cheese, is a versatile and popular dairy product consumed by millions around the world. Not only is paneer delicious, but it also packs a powerful nutritional punch, especially in terms of protein content. In this comprehensive guide, we will delve into the nutritional aspects of paneer, particularly focusing on a 100-gram serving size.

What is Paneer?

Paneer is a fresh cheese common in South Asian cuisine, particularly in Indian, Pakistani, Afghan, Nepali, and Bangladeshi dishes. It is made by curdling hot milk using either a food acid like lemon juice, vinegar, or yogurt. The resulting curds are then drained and pressed to form a solid cheese known as paneer.

Nutritional Profile of Paneer (Per 100g serving)

  1. Protein: Paneer is renowned for its high protein content, making it an excellent choice for vegetarians and vegans looking to increase their protein intake. A 100-gram serving of paneer can provide around 18-21 grams of protein, depending on the brand or preparation method.

  2. Fat: Paneer is also rich in fat, with a 100-gram serving containing approximately 20-22 grams of fat. While the fat content may seem high, paneer mainly consists of healthy fats, including monounsaturated and polyunsaturated fats.

  3. Calories: In terms of calories, a 100-gram serving of paneer typically provides around 265-290 calories. This makes it a calorie-dense food, which can be beneficial for individuals looking to gain weight or boost their energy levels.

  4. Carbohydrates: Paneer is relatively low in carbohydrates, with about 3-4 grams per 100-gram serving. This makes it a suitable option for those following low-carb or ketogenic diets.

Health Benefits of Paneer

  1. High-Quality Protein Source: Paneer is considered a complete protein as it contains all nine essential amino acids required by the body. This makes it an ideal protein source for vegetarians and vegans.

  2. Bone Health: Paneer is a good source of calcium and phosphorus, essential minerals for maintaining strong bones and teeth. Regular consumption of paneer may help prevent conditions like osteoporosis.

  3. Muscle Growth: The protein content in paneer plays a vital role in muscle growth and repair. It is a popular choice among bodybuilders and athletes to support their fitness goals.

  4. Weight Management: Despite being calorie-dense, paneer can aid in weight management due to its high protein and fat content. Protein and fats promote satiety, helping you feel full for longer and reducing overall calorie consumption.

  5. Blood Sugar Regulation: Paneer has a low glycemic index, meaning it does not cause a rapid increase in blood sugar levels. This can be beneficial for individuals with diabetes or those monitoring their blood sugar levels.

How to Include Paneer in Your Diet

  1. Paneer Tikka: Marinated paneer cubes grilled with vegetables make for a delicious and healthy snack or appetizer.

  2. Paneer Bhurji: Scrambled paneer cooked with onions, tomatoes, and spices is a flavorful dish that can be enjoyed with roti or rice.

  3. Paneer Salad: Adding cubed paneer to your salads can increase the protein content and make your meal more satisfying.

  4. Paneer Curry: Paneer cooked in rich and creamy gravy is a staple in Indian cuisine. Pair it with rice or naan for a hearty meal.

  5. Paneer Sandwich: Include sliced paneer in your sandwiches or wraps for a protein-packed lunch option.

Frequently Asked Questions (FAQs)

  1. Is paneer suitable for lactose-intolerant individuals?
  2. Paneer is a low-lactose cheese and may be tolerated by some lactose-intolerant individuals in moderate amounts.

  3. Can paneer help in losing weight?

  4. Despite being calorie-dense, paneer’s high protein and fat content can aid in weight loss by promoting satiety and reducing overall calorie intake.

  5. How does paneer compare to tofu in terms of protein content?

  6. Paneer generally has a higher protein content than tofu. A 100-gram serving of paneer contains around 18-21 grams of protein, whereas tofu provides approximately 8-10 grams per 100 grams.

  7. Is homemade paneer healthier than store-bought paneer?

  8. Homemade paneer allows you to control the quality of ingredients and the process used, making it a potentially healthier option compared to some store-bought varieties that may contain additives.

  9. Can paneer be frozen for later use?

  10. Yes, paneer can be frozen for up to 3 months. Thaw it in the refrigerator before using it to maintain its texture and flavor.

In conclusion, paneer is a nutritional powerhouse that offers a range of health benefits, especially in terms of protein content. Including paneer in your diet can be a delicious way to meet your protein needs and support overall health and well-being. Experiment with different recipes and enjoy the versatility of this Indian cottage cheese in your meals.




Kavya Patel
Kavya Patel
Kavya Patеl is an еxpеriеncеd tеch writеr and AI fan focusing on natural languagе procеssing and convеrsational AI. With a computational linguistics and machinе lеarning background, Kavya has contributеd to rising NLP applications.