Top 5 Benefits of Paneer | Paneer Nutritional Value Per 100g

Top 5 Benefits of Paneer | Paneer Nutritional Value Per 100g

What is Paneer and Paneer Nutritional Value Per 100g

Benefits of Paneer: If you’re following the Indian diet for bodybuilding, you can add paneer to your diet, also known as Indian Cottage Cheese. Also, it works as the best alternative for chicken or meat; paneer helps to fulfill your protein requirement. Indian cottage cheese is the main part of Indian multi-cuisine also.

The biological value of protein in paneer is around 80-87%, which benefits nine essential amino acids. Protein helps you build your new muscle blocks, grow muscles, and helps in the recovery process.

Top 5 Benefits of Paneer

Benefits of Paneer

1. Paneer for Diabetic Patients

Paneer is rich in magnesium which helps to maintain blood sugar levels in the body. It also helps to maintain the sudden hikes of sugar levels in the body. Paneer contains very few carbs, about 6g in 100g serving of paneer, which is meant to be safe for diabetic patients. There is a suggestion for diabetic patients to avoid dairy products, but paneer is an exception.

  • The rich magnesium content of the paneer helps to maintain blood sugar levels.

2. Paneer Improves Digestion

Paneer includes rich minerals like phosphorus and magnesium, which help to aids the functioning of the digestive system.

  • Phosphorus helps to stabilize the bowel system and good excretion process.
  • Magnesium helps as a laxative in the digestive system.

Digestion should be very proper to maintain good health as our digestive system helps break down food and gives energy.

3. Protein in Paneer

Paneer Protein could be the healthiest protein for the body with its various rich minerals present in it. If you are a bodybuilder and you want to fulfill the protein requirement of the body. You can add protein to your diet as 100 gm of paneer (cottage cheese) contains 11 g of protein, as per USDA.

Paneer benefits as casein because cottage cheese (paneer) is extracted from cow’s milk. And cow’s milk is rich in casein protein. You can also consume paneer raw, without cooking.

4. Paneer for weight loss

Paneer is a kind of dense type of cheese form also known as Cottage Cheese. It helps to keep your gut full for a longer period. Results in avoiding us to eat unhealthy snacking,

Paneer also contains conjugated linoleic acid, a kind of fatty acid that keeps on the fat-burning process. Eating raw paneer could be helpful for weight loss.

5. Paneer Calcium

Paneer is a rich source of calcium which helps to strengthen your bones and avoids tooth decay. Also, tooths keep getting more robust with the time being.

 Calcium also helps to keep the nervous system working fine and provides healthy heart muscles.

Benefits of Paneer


Paneer Nutritional Value Per 100g

Paneer contains most of the essential macro and micronutrients which is required for a healthy body. Paneer contains calcium which helps to keeps your bone stronger. Also rich in potassium which benefits your nervous system, and selenium which rectifies your infertility issues. Now, we will look at paneer nutritional value per 100 g –

Calories 296 kcal

Total fat 22g

Saturated Fat 14g

Trans Fat 0.1g

Carbohydrates 6g

Protein 20g

Calcium 480mg

Iron 2.16mg

Vitamin A 210mcg

Sodium 22.1mg

Fat in Paneer

In a 100 g serving of paneer, there is 27g of fat. It helps to maintain your bad cholesterol level (LDL) because it’s rich in saturated fats and monounsaturated fats (MOFU).

Carbs in paneer

There are only 6 g of carbs per 100 g serving of paneer, which benefits diabetic patients. Paneer in English is known as Cottage Cheese.

Paneer Calories

Calories in paneer per 100 g serving are 296 KCL, with protein and healthy fats. Also, paneer helps you to keep your gut full for a more extended period. If you are on your gym diet, you should eat raw paneer, which allows you to gain lean muscles; major benefits of paneer.

How much Protein in Paneer?

How much Protein in 100gm Paneer

How Paneer is made?

If you want to make Paneer at home, also ‘known as making of cottage cheese’-

Put lemon acid into lukewarm milk, which helps separate water from the milk and left out part known as Paneer.

The water which got separated while making Paneer, that water is also known as Whey Protein. Many people waste that water, but you can use that whey water to fulfill your water intake or also you can use to make a healthy dish.

Cheese and Paneer Difference

Cheese also known as dairy products made with cow’s, buffalo’s, etc; milk.

1. The nutrients of cheese are higher than paneer nutrients; in terms of fat, protein and paneer.

2. The Cheese can stay fresh for a period of time as compared to paneer benefits.

3. Cheese has a hard texture compared to paneer. Paneer is also known as Indian Cottage Cheese(soft cheese).

4. Preparation of Cheese contains emulsification and paneer doesn’t.

5. Cheese contains high calcium content and paneer contains high protein content.

Difference between Tofu and Benefits of Paneer

1. Calories- Paneer contains about 250 calories and tofu contains around 65 calories per 100 gm.

2. Tofu is made with soy and paneer made with milk.

3. Paneer is also known as animal protein and tofu comes under plant protein.

4. Tofu protein content is 7g and paneer protein content is 19g, as per 100g.

5. If someone needs to loose their weight, they can add tofu in their diet.

Is Tofu and Paneer Same

No, they are not the same in nature except for their looking texture. Paneer is a milk product and tofu is a soy product.

Paneer is also soft in nature because of its high fat content and tofu texture depends on the preparation of tofu. Tofu is also a vegan product.

Soya Paneer in Benefits of Paneer

Soya paneer is also known as Tofu. It is a plant based vegan product which provides plant protein. The nutritional value of soy paneer is very rich in its nutritional value.

Soy Paneer Nutrients

178 kcl

5.40 carbs

12.20g fat

15g of protein

65mg of magnesium

335 mg of iron

420mg of calcium

280g of phosphorus

Hope you liked our detailed article about Benefits of Paneer.

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