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

Paneer, also known as Indian cottage cheese, is a popular dairy product in South Asian cuisine. It is made by curdling milk with a food acid, such as lemon juice or vinegar, and then pressing the curds to remove the whey. Paneer is a rich source of protein, calcium, and other essential nutrients, but it is also high in fat and cholesterol. In this article, we will discuss the nutritional value of paneer per 100g and whether it is healthy for you.

One hundred grams of paneer contains approximately:

259 calories

17.3g of protein

22.3g of fat

3.5g of carbohydrates

2.9g of sugar

0.3g of fiber

0.1g of salt

Protein is an essential nutrient that is important for building and repairing body tissues. Paneer is a good source of protein, with 17.3g per 100g. This makes it a great option for vegetarians and vegans who may have trouble getting enough protein from plant-based sources.

Calcium is another important nutrient found in paneer. Calcium is essential for strong bones and teeth and helps to regulate muscle and nerve function. Paneer is a good source of calcium, with 123mg per 100g.

Paneer is also a good source of other essential nutrients such as phosphorous and vitamin B12.

However, paneer is also high in fat and cholesterol. One hundred grams of paneer contains 22.3g of fat, of which 14.6g is saturated. Saturated fat can raise cholesterol levels and increase the risk of heart disease. Additionally, paneer is also high in cholesterol with about 88mg per 100g

It’s important to note that consuming high-fat foods in moderation is not necessarily bad for you. It’s important to balance high-fat foods with a diet that is rich in fruits, vegetables, whole grains, and lean protein. Additionally, it’s also important to consider the other ingredients in the dish you’re consuming the paneer with. If the dish is already high in saturated fat and cholesterol, then consuming paneer with it will add up to the overall intake of these unhealthy components.

In conclusion, paneer is a nutritious dairy product that is a good source of protein, calcium, and other essential nutrients. However, it is also high in fat and cholesterol. As with any food, it should be consumed in moderation as part of a balanced diet. If you’re looking to include more paneer in your diet, try incorporating it into dishes with a lot of vegetables, such as sautéed spinach and paneer or a paneer and vegetable curry. This will help to balance out the high-fat content of the paneer.