The fresh cheese known as paneer, which is frequently used in Indian cooking, has thousands of years of history. Traditionally, paneer was prepared by adding vinegar or lemon juice to heated milk to cause it to curdle. After that, the curds were drained and compressed to create a solid block of cheese. With this easy cheese-making technique, paneer became a widely available, adaptable, and home-made ingredient. Paneer is one of the most popular choices for those following an Ayurveda diet because this contains major nutrients and is easy to digest. Paneer’s nutritional facts are just mind-blowing. It is the best source of protein, phosphorus and calcium. On the other hand, it is also low in carbohydrates. This is beneficial for those people who want to maintain a balanced healthy diet through protein intake. Paneer is not only used in savory dishes but also used in a vast variety of sweet dishes like ras malai, rasgulla, and Sandesh, giving a creamy texture to sweet dishes. In Indian festivals and celebrations, paneer is a staple ingredient used to make delectable meals to be shared with loved ones. Make sure that paneer is used within a few days of being made and its shelf life is somewhat short as compared to other cheeses. Many important paneer nutrition facts can enhance your value for this adaptable ingredient. In this article, we will focus on the major nutrition facts of paneer that you need to know.
Commercialized paneer nutritional facts (per 100g)
- Protein: 18g
- Fat: 21g
- Saturated fat: 13g
- Carbohydrates: 3g
- Calories: 265 kcal
- Sodium: 40mg
- Calcium: 400mg
- Iron: 0.4mg
- Cholesterol: 65mg
Homemade paneer nutritional facts (per 100g)
- Protein: 18g
- Fat: 21g
- Saturated fat: 13g
- Carbohydrates: 3g
- Calories: 265 kcal
- Sodium: 40mg
- Calcium: 400mg
- Iron: 0.4mg
- Cholesterol: 65mg
Keep in mind that these values are approximate and can vary according to the specific recipe and brand. It’s important to check the paneer package label for more accurate information.
Top 10 Nutrition facts about paneer
- Low in fat
Paneer is relatively low in fat. But it all depends on the type of milk used. It becomes low in fat if made from skimmed milk. Similarly, it becomes high in fat if made from full-fat milk. In 100g serving 21g fat is present out of which 13g is saturated. Its requirements vary from person to person according to body needs.
- Good source of magnesium and phosphorous
Paneer is a good source of magnesium and phosphorus. It contains 350 mg phosphorus and 25 mg magnesium. These are involved in various physiological processes like self-function, energy metabolism, healthy digestion, and excretion process.
- Low in carbohydrates
Paneer is low in carbohydrates. It is the best choice for people who want to lose weight.
- Good source of protein
It contains 18g of protein per 100g. It plays an important role in maintaining and regulating blood pressure. It promotes muscle health and boosts your immunity and metabolism.
- Rich in calcium
Above all mentioned nutrition facts paneer is also an excellent source of calcium. It contains 400 mg of calcium per 100g. Calcium plays an important role in nerve transmission and muscle function. And also essential for strong bones and teeth.
- Contain vitamins A and D
Our body needs vitamins A and D for proper functioning. Vitamin D makes the bones and teeth stronger. It helps to prevent osteoporosis. Vitamin A is important for normal vision, growth and development. It keeps your major organs of the body working properly.
- Low amount of sodium
Paneer contains low sodium content. It has 40 mg sodium per 100g. The human body requires little amount of sodium to maintain blood pressure, electrolyte balance, and normal cellular homeostasis.
- Contain average amount of calories
Paneer contains 265 kcal per 100g. We need energy for the proper functioning of the body. Without energy cells would die, organs and unable to perform their function. So it’s difficult to survive without energy. We get energy from food and drinks.
- Excellent source of vitamin B12
Paneer has the highest vitamin B12 value. It contains 0.8g per 100g of B12. It helps to keep your body’s blood healthy and prevent megaloblastic anemia. It plays an important role in hair growth.
- Lactose intolerance
Paneer is a dairy product that contains lactose. Paneer contains relatively lower lactose content as compared to other dairy products. For individuals with lactose intolerance, paneer becomes somehow tolerant. As it is made from milk it is not completely lactose free.
Conclusion
Paneer is mostly used in Indian festivals and celebrations and is also really very popular all around the world. Its shelf life is somewhat short compared to other cheeses. Paneer contains many minerals like calcium, magnesium, and phosphorus all of which helps in maintaining normal body functioning. It provides many benefits and prevents diseases.
Photo by Abhishek Mahajan:
