Paneer Nutrition Facts: Protein, Calories, and Health Benefits Explained
When you bite into a piece of paneer, a fresh, unaged cheese made by curdling milk with lemon juice or vinegar. Also known as Indian cottage cheese, it's a staple in homes and restaurants across India—used in curries, grills, and even snacks. But what’s actually in it? If you’re trying to eat better, build muscle, or just understand what you’re putting on your plate, paneer nutrition facts matter more than you think.
One hundred grams of paneer gives you about 18 grams of protein—that’s more than an egg and close to chicken breast, but without the cholesterol or processing. It’s also packed with calcium, which helps your bones and teeth stay strong. Unlike processed cheeses, paneer is made with just milk and an acid—no preservatives, no gums, no weird additives. That’s why it’s a favorite for people who want clean, whole-food nutrition. It’s not low in fat, though. Full-fat paneer has around 20 grams of fat per 100 grams, mostly saturated. But if you use low-fat milk to make it, you can cut that down by half and still keep the protein high. That’s a simple swap that makes a big difference.
Paneer also has a low glycemic index, meaning it won’t spike your blood sugar. That’s why it’s often recommended for diabetics and people trying to lose weight—especially when paired with veggies, whole grains, or lentils. It’s filling, slow-digesting, and keeps hunger away longer than refined carbs. You’ll find it in dishes like palak paneer, paneer tikka, and even paneer bhurji—each version changes the calorie count slightly depending on oil, cream, or sugar added. But the paneer itself? It’s the star.
And here’s something most people miss: paneer is naturally lactose-free after it’s made. The curdling process removes most of the lactose, so even if you’re mildly lactose intolerant, you might still handle paneer just fine. That’s not true for milk or yogurt, but paneer? Often yes.
When you look at the posts below, you’ll see how paneer fits into bigger questions—like how long it lasts, how to make it at home, and whether it’s safe to eat after a few days. You’ll also find comparisons with other proteins, tips for cooking it without drying it out, and how it stacks up against tofu or chicken. This isn’t just about numbers on a label. It’s about understanding what paneer brings to your plate—and how to use it well.
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