Paneer is a type of cheese that is commonly used in Indian cuisine. It is made by curdling milk with lemon juice, vinegar, or another type of acidic substance. The resulting curds are then pressed to remove any remaining whey, resulting in a dense, protein-rich cheese that is similar in texture to tofu. Paneer has a mild, slightly tangy flavor and is often used in dishes such as paneer tikka, palak paneer, and saag paneer.

But what is the nutritional value of paneer, and is it a healthy choice for you? Let’s take a closer look.

One serving of paneer (100 grams) contains:

• 114 calories
• 9 grams of fat
• 11 grams of protein
• 4 grams of carbohydrates
• 0 grams of fiber

Paneer is a good source of protein, with 11 grams per serving. Protein is essential for building and repairing tissues, and it also helps to keep you feeling full and satisfied. Paneer is also low in carbohydrates, making it a good choice for those following a low-carb diet.

However, paneer is relatively high in fat, with 9 grams per serving. Most of this fat is saturated fat, which has been linked to an increased risk of heart disease. It’s important to limit your intake of saturated fat, as it can contribute to high cholesterol levels and increase your risk of developing other health problems.

Despite its high fat content, paneer can still be a healthy choice if consumed in moderation as part of a balanced diet. Paneer is also a good source of several important nutrients, including calcium, phosphorus, and vitamin B12. Calcium is important for building strong bones and teeth, while phosphorus is essential for maintaining healthy cells and tissues. Vitamin B12 is necessary for the production of red blood cells and helps to keep the nervous system functioning properly.

In addition to its nutritional value, paneer has some other potential health benefits. Some research suggests that consuming dairy products like paneer may help to reduce the risk of developing type 2 diabetes and lower blood pressure. Paneer is also a good source of conjugated linoleic acid (CLA), a type of fat that has been shown to have anti-inflammatory properties and may help to reduce the risk of certain types of cancer.

Overall, paneer can be a healthy choice if consumed in moderation as part of a balanced diet. However, it’s important to keep in mind that paneer is high in fat, and it’s important to limit your intake of saturated fat to reduce your risk of heart disease and other health problems. As with any food, it’s important to consume paneer in moderation and consider your overall dietary intake to ensure that you’re getting all of the nutrients you need.