Paneer is a type of cheese that is commonly used in Indian 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 good source of protein, calcium, and other essential nutrients. In this article, we will explore the nutritional value of paneer per 100g and whether it is healthy for you.
First, let’s look at the nutritional value of paneer per 100g. According to the United States Department of Agriculture (USDA) National Nutrient Database, 100g of paneer contains:
- Energy: 259 kcal
- Protein: 18.3g
- Fat: 21.9g
- Carbohydrates: 2.1g
- Fiber: 0g
- Calcium: 656mg
Paneer is also a good source of other essential nutrients, including vitamin B12, phosphorus, and zinc.
Now, let’s consider whether paneer is healthy for you. Overall, paneer can be a healthy addition to a balanced diet. The high protein content in paneer can help with muscle growth and repair, and the calcium can support strong bones. However, it is also high in fat, so it should be consumed in moderation.
One concern with paneer is that it is often made with whole milk, which is high in saturated fat. Saturated fat can raise cholesterol levels, which can increase the risk of heart disease. To reduce the saturated fat content, you can opt for low-fat paneer or make your own paneer at home using skim milk.
Another concern with paneer is that it is often fried or used in rich, creamy dishes, which can add extra calories and fat to your diet. To make paneer healthier, you can use it in dishes that are low in fat and calories, such as in a salad or a veggie-packed curry.
In conclusion, paneer can be a nutritious addition to a balanced diet, as it is a good source of protein, calcium, and other essential nutrients. However, it is also high in fat and can be high in calories, so it should be consumed in moderation. To make paneer healthier, opt for low-fat paneer or use it in dishes that are low in fat and calories.