Paneer, often referred to as Indian cottage cheese, is a staple in South Asian cuisine and holds a special place in vegetarian diets. Its mild flavor, rich texture, and impressive nutritional profile make it a favorite among health-conscious individuals and food lovers alike. In this comprehensive article, we’ll explore what paneer is, its nutritional breakdown—including protein, calories, carbs, and fat—its health benefits, and how it fits into a balanced diet.
What Is Paneer?
Paneer is a fresh, soft cheese made by curdling hot milk with an acidic agent such as lemon juice or vinegar. Unlike many other cheeses, paneer is unaged and non-melting, which means it retains its shape even when cooked at high temperatures. This unique property makes paneer incredibly versatile, perfect for grilling, frying, or simmering in curries and sauces1
The process of making paneer is simple: milk is heated and then curdled, separating the curds from the whey. The curds are collected, pressed, and formed into a block. Paneer’s firm-yet-soft texture and mild, slightly sweet flavor allow it to absorb spices and sauces beautifully, making it a star ingredient in dishes like paneer tikka, palak paneer, and paneer butter masala1.
Nutritional Profile of Paneer
Understanding paneer’s nutritional value is essential for anyone considering it as a regular part of their diet. Here’s a detailed breakdown of the macronutrients and micronutrients found in 100 grams of paneer:
| Nutrient | Amount per 100g | % Daily Value (approx.) |
| Calories | 296–321 kcal | — |
| Protein | 15.86–25 g | 24–38% |
| Fat | 15.5–29 g | 20–37% |
| Saturated Fat | 9–18 g | 45–89% |
| Carbohydrates | 2–4.5 g | 1–1.5% |
| Fiber | 0 g | 0% |
| Sugar | 0 g | 0% |
| Calcium | 480–714 mg | 26–71% |
| Vitamin A | 155–321 μg | 17–36% |
| Cholesterol | 58–89 mg | 19–30% |
| Sodium | 107 mg | 5% |
| Vitamin B12 | 2.62 μg | 109% |
| Phosphorus | — | 39% |
| Magnesium | — | — |
| Potassium | — | 2% |
| Iron | 0 mg | 0% |
| Zinc | — | 19% |
Note: Nutritional values may vary slightly depending on the brand and method of preparation
Macronutrients in Paneer
Protein:
Paneer is an excellent source of high-quality protein, providing about 16–25 grams per 100 grams. This makes it a valuable protein source for vegetarians, comparable to two medium-sized eggs per 100 grams. Paneer proteins are slow-digesting, which helps in muscle repair, growth, and satiety.
Fat:
Paneer is relatively high in fat, with 15–29 grams per 100 grams, of which a significant portion is saturated fat. While this may seem high, the fat content contributes to paneer’s creamy texture and flavor. It also provides essential fatty acids, including small amounts of omega-3 and omega-6
Carbohydrates:
Paneer is very low in carbohydrates, containing just 2–4.5 grams per 100 grams. It has virtually no sugar or fiber, making it suitable for low-carb and diabetic diets
Micronutrients in Paneer
Paneer is rich in several essential vitamins and minerals:
- Calcium: Critical for bone and dental health. Paneer provides up to 71% of the daily calcium requirement per 100 grams
- Vitamin B12: Essential for nerve function and red blood cell formation. Paneer is an excellent source, especially for vegetarians who may lack this vitamin
- Phosphorus and Magnesium: Important for metabolic processes and bone health
- Vitamin A: Supports vision and immune function
- Potassium: Helps regulate blood pressure and fluid balance
- Zinc and Riboflavin: Support immune health and energy metabolism
Health Benefits of Paneer
Paneer is more than just a tasty addition to your plate—it offers a range of health benefits:
1. Builds Strong Bones and Teeth
Paneer’s high calcium and phosphorus content strengthens bones and teeth, making it especially beneficial for children, adolescents, and the elderly76.
2. Supports Muscle Growth and Repair
With its high protein content, paneer aids muscle development and recovery, making it popular among athletes and fitness enthusiasts
3. Aids Weight Management
Despite its fat content, paneer’s protein helps increase satiety, reducing overall calorie intake. The slow-digesting proteins in paneer can help curb late-night cravings and support weight loss when consumed in moderation
4. Regulates Blood Sugar
Paneer is low in carbohydrates and rich in magnesium, making it suitable for diabetics. It helps regulate blood glucose levels and prevents sudden spikes, making it a safe dairy option for those with diabetes
5. Boosts Immunity
Paneer stimulates hemoglobin production and supports the immune system, thanks to its B vitamins and minerals. This is particularly important for growing children and those recovering from illness
6. Reduces Risk of Stroke and Maintains Blood Pressure
The potassium in paneer helps regulate blood pressure and fluid balance, reducing the risk of stroke. It also helps prevent muscle cramps, especially in athletes and menopausal women
7. Improves Skin Health
Paneer contains selenium and antioxidants, which contribute to glowing skin and may help combat the effects of aging
8. Supports Digestive Health
Paneer is a good source of magnesium and phosphorus, which aid in digestion and promote regular bowel movement.
9. May Reduce Cancer Risk
Some studies suggest that the calcium and certain proteins in paneer may help reduce the risk of certain cancers, though more research is needed in this area
Paneer vs. Other Protein Sources
How does paneer compare to other popular vegetarian protein sources like tofu?
| Nutrient (per 100g) | Paneer | Tofu |
| Calories | 321 | 144 |
| Protein | 25 g | 17.3 g |
| Fat | 25 g | 8.7 g |
| Carbohydrates | 3.6 g | 2.8 g |
| Calcium | 31% DV | 53% DV |
| Iron | 0% DV | 15% DV |
| Fiber | 0 g | 2.3 g |
Paneer is higher in protein, fat, and calories compared to tofu, making it more energy-dense. Tofu, on the other hand, offers more fiber and iron. Both are excellent sources of calcium, though tofu’s calcium content depends on how it’s made
How to Include Paneer in Your Diet
Paneer’s versatility means it can be enjoyed in a variety of ways:
- Grilled or roasted (Paneer Tikka)
- In curries (Palak Paneer, Paneer Butter Masala)
- In salads (cubed and tossed with vegetables)
- As a snack (seasoned and pan-fried)
- In sandwiches or wraps
- Crumbled in parathas or stuffed breads
Paneer can be eaten raw, lightly sautéed, or cooked in rich gravies. Its mild flavor makes it a blank canvas for spices and herbs, allowing it to fit into Indian, Mediterranean, and even fusion cuisines1
Potential Downsides of Paneer
While paneer is highly nutritious, there are a few considerations:
- High in Saturated Fat: Excessive consumption may contribute to increased cholesterol levels, especially if you have heart disease risk factors. Opt for low-fat paneer if concerned about fat intake
- Lactose Content: Those with lactose intolerance should consume paneer cautiously, though it generally contains less lactose than milk.
- Calorie Dense: Paneer is high in calories, so portion control is important for those watching their weight
Homemade vs. Store-Bought Paneer
Making paneer at home is simple and allows you to control the quality and fat content. All you need is fresh milk and an acidic agent. Homemade paneer is free from preservatives and can be tailored to your taste and dietary needs1.
Conclusion: Is Paneer a Superfood?
Paneer is a powerhouse of nutrition, offering a rich source of protein, calcium, and other essential nutrients. Its health benefits range from supporting bone health and muscle growth to regulating blood sugar and boosting immunity. For vegetarians and those looking for a versatile, nutrient-dense food, paneer is an excellent choice.
However, moderation is key. Enjoy paneer as part of a balanced diet, paired with plenty of vegetables, whole grains, and healthy fats for optimal health.
Whether you’re a fitness enthusiast, a growing child, or simply a food lover, paneer deserves a regular spot on your plate