Nutrition Facts of Paneer (Indian Cheese)


1. Nutrition Facts

Nutrient Amount per Serving % Daily Value*
Calories 265 13%
Total Fat 21g 32%
Saturated Fat 13g 65%
Trans Fat 0g
Cholesterol 60mg 20%
Sodium 10mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 0%
Sugars 1g
Protein 18g 36%
Vitamin A 10% Vitamin C
Calcium 49% Iron

*Percent Daily Values are based on a 2000 calorie diet.

2. Information and Health Benefits of Paneer (Indian Cheese)

Paneer, also known as Indian cheese, is a popular dairy product widely used in Indian cuisine. It is made by curdling milk with the help of lemon juice or vinegar, and then separating the curds from the whey. Paneer is a versatile ingredient known for its creamy texture and mild taste. Here are some key points about paneer and its health benefits:

Paneer Information:

  • Paneer is a rich source of protein, making it a suitable option for vegetarians and those looking to increase their protein intake.
  • It is high in calcium, which promotes strong bones and teeth.
  • Paneer contains essential vitamins and minerals, including vitamin A, vitamin D, phosphorus, and potassium.
  • It is a low-carbohydrate food, making it a good choice for individuals following a low-carb or keto diet.
  • Paneer can be easily incorporated into various dishes such as curries, desserts, and snacks.

Health Benefits of Paneer:

  • Rich in Protein: Paneer provides a good amount of protein, which is essential for muscle growth and repair.
  • Improves Bone Health: The calcium content in paneer helps in maintaining strong bones and teeth.
  • Boosts Immunity: Paneer contains vitamins and minerals that help strengthen the immune system.
  • Weight Management: The protein and low carbohydrate content of paneer can aid in weight management by promoting satiety and reducing cravings.

3. Frequently Asked Questions (FAQ)

Q1: Is paneer suitable for lactose-intolerant individuals?

A1: Paneer is made by curdling milk, which removes most of the lactose. Therefore, paneer is generally well-tolerated by lactose-intolerant individuals. However, it’s always advisable to check with a healthcare professional.

Q2: Can paneer be included in a weight loss diet?

A2: Yes, paneer can be a part of a weight loss diet as it is low in carbohydrates and high in protein. However, moderation and portion control are key to achieving weight loss goals.

Q3: How can paneer be stored to maintain freshness?

A3: Paneer can be stored in the refrigerator for up to 4-5 days. It is advisable to store it in an airtight container, submerged in water or whey, to prevent it from drying out.

Q4: Can paneer be consumed by individuals with high cholesterol levels?

A4: While paneer is high in saturated fat, it can still be consumed in moderation by individuals with high cholesterol levels. However, it is recommended to opt for low-fat paneer or consult a healthcare professional for personalized advice.

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