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

Paneer is a type of cheese that is popular in South Asian cuisine and is made by curdling milk with lemon juice, vinegar, or another type of acidic substance. It is a good source of protein and has a firm, creamy texture that makes it a versatile ingredient in a variety of dishes. In this article, we will explore the nutritional value of paneer per 100g and whether or not it is healthy for you.

One of the main nutritional benefits of paneer is its protein content. A 100g serving of paneer contains about 18g of protein, which is about a third of the recommended daily intake for an adult. Protein is essential for building and repairing tissues in the body, as well as for maintaining muscle mass. It is also important for maintaining a healthy metabolism and supporting immune function.

In addition to protein, paneer is also a good source of calcium. A 100g serving of paneer contains about 250mg of calcium, which is about a quarter of the recommended daily intake for an adult. Calcium is essential for maintaining strong bones and teeth, as well as for proper muscle function and blood clotting. It is also important for maintaining healthy blood pressure levels.

Paneer is also a good source of other nutrients, including phosphorous, selenium, and B vitamins. Phosphorous is important for building and repairing tissues, as well as for maintaining healthy teeth and bones. Selenium is a trace mineral that plays a role in antioxidant defenses and immune function. B vitamins are important for energy metabolism, as well as for maintaining healthy skin, hair, and eyes.

However, it is important to note that paneer is also high in fat and cholesterol. A 100g serving of paneer contains about 25g of fat, of which 15g is saturated fat. Saturated fat can increase the risk of heart disease when consumed in excess. Paneer is also relatively high in cholesterol, with a 100g serving containing about 95mg of cholesterol. It is important to consume paneer in moderation as part of a balanced diet.

Overall, paneer can be a nutritious addition to your diet when consumed in moderation. Its high protein and calcium content make it a good choice for supporting muscle and bone health. However, its high fat and cholesterol content mean that it should be consumed in moderation as part of a balanced diet. It is always a good idea to speak with a healthcare professional or a registered dietitian before making any significant changes to your diet.