Paneer, also known as Indian cottage cheese, is a type of cheese commonly used in South Asian cuisine. It is made by curdling milk with an acid, such as lemon juice or vinegar, and then pressing the curds to remove the whey. Paneer is a popular ingredient in dishes like paneer tikka, palak paneer, and saag paneer.
But what is the nutritional value of raw paneer per 100g, and is it healthy for you? Let’s take a closer look.
According to the United States Department of Agriculture (USDA), 100g of raw paneer contains:
- 260 calories
- 18.8g of fat
- 22.4g of protein
- 3.8g of carbohydrates
- 0.5g of fiber
Paneer is a good source of protein, providing about 44% of the recommended daily value (DV) in a 100g serving. Protein is important for building and repairing tissues, as well as for maintaining healthy bones, skin, and muscles.
Paneer is also a good source of calcium, providing about 28% of the DV in a 100g serving. Calcium is important for strong bones and teeth, as well as for normal blood clotting and muscle function.
However, paneer is also high in fat and calories, with 100g containing nearly 19g of fat and 260 calories. This makes it a less suitable option for those trying to lose weight or watching their fat intake.
Despite its high fat and calorie content, paneer can still be part of a healthy diet if consumed in moderation. It is important to balance paneer’s nutritional value with the rest of your daily intake and to choose low-fat varieties when possible.
There are also a few other considerations to keep in mind when it comes to the healthfulness of paneer.
First, the quality of the milk used to make paneer can affect its nutritional value. Using milk from grass-fed cows, for example, may result in paneer with higher levels of beneficial fatty acids like omega-3s.
Second, the way paneer is prepared can also affect its nutritional value. For example, frying paneer in oil or adding it to a dish with high-fat ingredients like heavy cream can increase its fat and calorie content.
In conclusion, raw paneer per 100g is a good source of protein and calcium, but it is also high in fat and calories. As with any food, it is important to consume paneer in moderation and to consider the quality of the milk used and the way it is prepared. With these factors in mind, paneer can be a nutritious and delicious addition to your diet.