100 gram Paneer Nutrition Facts: Protein, fats and Carbs

Paneer protein

Paneer, also known as cottage cheese, is a popular ingredient in Indian cuisine. It is also a good source of protein. It is a staple in the vegetarian section of any Indian restaurant menu. Despite its popularity, many people believe that paneer is unhealthy and difficult to digest. In this article, we will explore the nutritional value of paneer.

Paneer Nutritional Value

Paneer is a rich source of protein, fat, calcium, and phosphorus. 100 grams of paneer contains about 18.85 grams of protein.

NutrientsNutritional Value
Protein18.85 grams
Fat14.7 grams
Energy257.875 Kcal
Folates93.3 micrograms
Carbohydrates12.4 grams
Calcium476 micrograms
Saturated Fat8851 micrograms
Monounsaturated Fat4300 micrograms
Polyunsaturated Fat439 micrograms
Phosphorus330 micrograms
100 gm Paneer Nutrition Value

Nutrition value might vary according to the quality of Milk used to prepare paneer.

  • Protein

Paneer is an excellent source of protein, especially for those following a vegetarian diet. It contains all nine essential amino acids that are necessary for maintaining growth, repairing tissue, maintaining immunity, and maintaining blood volume.

  • Fat

While paneer does contain fat, it is mostly unsaturated fat that aids good health. The main monounsaturated fat in paneer, oleic acid, has been known to help with lowering blood pressure. Paneer also contains an omega-3 polyunsaturated fat-alpha Linoleic acid, which lowers the risk of cardiac diseases. However, due to the amount of saturated fat, regulated consumption of paneer is advised.

You may also like: Top 7 Protein Sources for Vegetarians

  • Calcium and Phosphorus

Paneer is a rich source of calcium and phosphorus. Calcium helps with the proper functioning of nerves and heart muscles, while phosphorus supports the growth of the body, maintains acid-base balance, and releases energy in the cells.

  • Carbohydrates

Paneer contains very few carbohydrates, making it perfect for those trying to cut out carbs from their diet. However, for those with a sedentary lifestyle, regular paneer consumption can lead to cholesterol build-up. It is important to buy quality paneer as cheap paneer made in unsanitary conditions can lead to an upset stomach, diarrhoea, food poisoning, etc.

Final Words!!

Paneer is a healthy and nutritious food that can provide numerous health benefits. Its high protein, calcium, and phosphorus content make it an excellent choice for those following a vegetarian diet. While paneer does contain fat, it is mostly unsaturated fat that aids good health. Moderation is key, and consuming paneer in the right amounts can be beneficial for maintaining a balanced diet.

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