Paneer Nutrition: Protein, calories, fat, and benefits

Paneer is a chewy dairy product that is been derived from milk. Tons of delicious cuisines are made out of it in India. It is highly nutritious and is one of the favorites of vegetarian people. One cannot speak less about the super-delicious paneer cuisines like matter paneer, shahi paneer, paneer tikka masala, palak paneer, and the list goes on. All of us love eating paneer but the majority of us don’t know about its nutrition.

So today we are definitely going to have a deeper on the nutritional value of paneer. But first, let us all understand how is paneer made.

How is paneer made?

The soft, mild, and creamy paneer are made by curdling milk using food-derived acid from lemon. The curd is then sieved using a muslin cloth to separate it from the whey. It is then weight pressed to create slabs

For vegetarian people, paneer is the reason for their pride, and for most panner is their favorite. They find it not only more delicious than chicken but also more nutritious and healthy.

Protein in Paneer

Health benefits of paneer

  1. Paneer has a good amount of Calcium which is proved to support strong bones.
  2. The high protein content in Paneer helps in Detoxing the body by producing antioxidants like glutathione.
  3. Paneer may assist in weight loss, this doesn’t sound appetizing but its a fact that it is used as a fat trimming tool by most of the bodybuilders.
  4. Paneer has Vitamin B12 which is the best brain-boosting energy.
  5. The protein in Paneer is really good for healthy muscle growth, which is why Paneer has been consumed by many of the famous bodybuilders and fitness influencers in India.

Nutritional value of paneer

Calories in Paneer

There are 396 calories in 100 gm of Paneer. So, the calorie intake is really high in the case of paneer. So, post-workout is a must in order to burn calories. Still, I would go for a paneer based diet because it is a really good source of protein and other vital nutrients.

Protein Content in Paneer

As we all know that an adequate amount of dietary protein is really important for the growth and healing of the body tissues and our Indian diet usually lacks dietary protein. So adding paneer into your diet will prove to be a healthy decision. Paneer has a real high content of protein, but how much protein does 100g of paneer have?

Well, 100g of paneer has 21g of protein in it. This much content of protein is adequate for your body and muscle. Paneer is really healthy for those who are looking for the pure form of protein. Paneer is really good for someone who is looking for muscle growth and bodybuilding because paneer has enough amount of protein with all the other essential nutrients in it.

Fat in Paneer

Paneer has a really healthy amount of fat. It has got around 17-gram fat in 100 g in which 12 grams of fats are considered to be saturated. And according to FDA the daily intake of saturated fat should be around 15%, which you can easily get from paneer. So, I would like to tell you that the fats in paneer are really healthy when consumed in a planned way. The fats in Paneer are only going to make you feel fuller and healthier and will also help in the absorption of other vital nutrients.

If you eat paneer once a day then the fat content in it is only going to make you healthier. But if you increase your paneer intake then it is really going to have a really bad impact on your health and weight.

Carbs you will get from Paneer

It contains only 3-6 grams of carbs in 100g, which proves it be a good weight loss food in the long run. Some studies show that paneer may help you maintain a healthy ratio.

Some healthy dishes that can be made out of Paneer

1. Tawa paneer masala 

tawa paneer

2. Paneer tikka

Paneer tikka

3. Paneer paratha

Paneer paratha

4. Paneer veggie wraps

Paneer wraps

5. Paneer bhurji

Paneer Bhurji

Side effects of Paneer

Generally paneer shows no side-effects in normal people, when it is consumed moderately. Lactose intolerant people must avoid eating paneer,

When one consumes paneer in excess quantities for prolonged periods, he or she may suffer from the following health conditions.

  • Kidney problems
  • Raising blood pressure
  • Allergic reactions


I have personally been eating paneer for a long time and it’s super delicious and healthy too. It is a good source of protein, healthy fats and a lot of other vital elements that are essential to run your body.

I am an Indian and therefore I love Paneer, I have lots of Paneer several times in a week. Having lots of Paneer not only helps me increase my protein intake but also gives a big boost to my workout session.

I have seen some very healthy muscle gains after consuming it after my workout session. The only problem with Paneer and other dairy products is that they take a little more time to digest. But it does gets digested and benefits us in all possible ways.

Pragat vyawahare

This is Pragat Vyawahare a microbiologist, nutritionist and the founder of Healthysab

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