What is the Nutritional Value of Paneer per 100g and Are Paneer per 100g Healthy for You?

Paneer, also known as Indian cottage cheese, is a staple in many South Asian households and is also commonly used in Indian cuisine. It is made by curdling milk with lemon juice or vinegar, and then pressing the curds to remove the whey. Paneer is a rich source of protein, calcium, and other essential nutrients, making it a healthy food choice for many people.

Per 100 grams of paneer, it contains approximately:

  • Energy: 265 kcal
  • Protein: 18.3 g
  • Fat: 21.4 g
  • Carbohydrates: 3.4 g
  • Calcium: 331 mg
  • Iron: 0.4 mg
  • Vitamin B12: 0.2 mcg
  • Vitamin D: 0.2 mcg
  • Phosphorus: 153 mg

Paneer is a great source of protein, which is essential for building and repairing body tissues. It is also a good source of calcium, which is important for maintaining strong bones and teeth. Additionally, paneer is a good source of iron, which is essential for the production of hemoglobin and the transportation of oxygen throughout the body.

Paneer is also a good source of Vitamin B12, which is essential for the production of red blood cells and the proper functioning of the nervous system. Vitamin D is also present in Paneer which helps in the absorption of calcium and phosphorus from the gut.

The fat content in paneer is relatively high, but it is mostly saturated fat. Saturated fats can raise cholesterol levels and increase the risk of heart disease if consumed in excess. Therefore, it is important to consume paneer in moderation and to pair it with a balanced diet that includes plenty of fruits, vegetables, and whole grains.

It is also important to note that the nutritional value of paneer can vary depending on the quality of the milk and the method of production. Paneer made from whole milk is generally higher in fat and calories than paneer made from low-fat milk.

In conclusion, Paneer per 100g is a good source of protein, calcium, and other essential nutrients. It is relatively high in fat, but it is mostly saturated fat. It is important to consume paneer in moderation and to pair it with a balanced diet that includes plenty of fruits, vegetables, and whole grains. The nutritional value of paneer can vary depending on the quality of the milk and the method of production, so it’s important to be mindful of this when making your selection.