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Paneer nutrition facts and benefits you need to know

Paneer nutrition

Paneer nutrition facts tell us that paneer offers more than just taste. This blog describes the health benefits of paneer along with other paneer nutrition facts.

What is paneer?

Paneer is a type of cheese that is popular in Indian cuisine. It is made by curdling milk with lemon juice or vinegar. Paneer is high in protein and calcium. It is also a good source of zinc, magnesium, and potassium. Paneer is low in carbs and calories. It is also gluten-free.

Paneer is a well-liked traditional dairy product in South Asia. It is similar to a non-aged variety of soft cheese in the western diet. The preparation of a variety of culinary dishes and snacks involves paneer. 

Paneer is prepared at home by heating the milk and coagulating it with lime (or other edible acids). The method captures the fats in the milk with whey and casein proteins coupled with minor quantities of salts and lactose. 

Commercial making of paneer also involves using milk solids.  

Fresh Paneer can be stored at ambient temperature for a day. If you preserve the paneer under 7 deg C refrigeration, you can keep the paneer at home for up to six days before it gets spoiled due to bacterial action. 

Paneer has a mild savour flavour with a slightly sweet taste. It is soft and cohesive and has a compact texture. Paneer is an excellent source of proteins and a good meat substitute. The paneer’s protein digestibility (PDCAAS) score is 1 and comparable with all the meat proteins.

Health benefits from paneer nutrition

Indeed, many people enjoy eating plain old paneer regularly. However, it’s essential to notice that there are several health benefits of paneer coupled with the taste of paneer. Paneer provides a high nutritional value and benefits. Let us see some of the documented health benefits of paneer.

High in protein

When you look for paneer nutrition, the first thing comes in mind is protein. The protein of paneer is highly digestible than the proteins of the other vegetable. 

The proteins in paneer have a PDCAAS score of 1 and are comparable with lean meat and eggs. Furthermore, paneer provides all the essential amino acids your body cannot produce.

You can quickly eat several servings of paneer and still stay within your daily nutritional guidelines of calories.

High in calcium

Another one of the great health benefit of paneer nutrition is calcium. 100g paneer contains enough calcium to complete 47% of daily needs of calcium of males and females. 

In addition to being one of the highest calcium sources available, this dairy product helps prevent bone loss in seniors. 

Further paneer also help promotes healthy teeth and gums and has heart-healthy benefits as well. The calcium in paneer helps ward off diseases like osteoporosis, rickets, and even prostate cancer.

Contains active bioactive peptides

The manufacturing of paneer involves microbial fermentation by hydrolysis. Subsequently, paneer proteins release several active biological peptides [PMID: 33799462].

Peptides in paneer exert several health beneficial actions when taken in diet. Bioactive peptides have an excellent effect on our bodies. It affects our digestive, nervous, endocrine, cardiovascular, diabetes type II, obesity, and immune systems. 

Experts recommend the intake of bioactive peptides in the prevention and management of Diabetes type 2 [PMID: 26154777]. Studies suggest that these peptides act and regulate processes related to carbohydrate absorption. 

When you eat, Peptides inactivate incretin hormones that secret insulin and produce the hyperglycemic effect (also called the incretin effect). This effect is weakened or does not occur in patients with Type 2 diabetes. 

Controls hunger and improves digestion

One study even found that adding paneer to a meal made people feel fuller for longer, increasing their ability to avoid becoming obese.

Peptides in paneer deactivate incretin hormones. This inactivation leads to suppression of glucagon release, reduced hunger and delayed gastric emptying. [EC Nutrition 13.5 (2018): 238-239]

Casein present in paneer provides more satiety than other sources that control hunger [PMID: 21228266].

Burns more calories

Consumption of protein-rich paneer in your diet burns more calories than carbs and fats. Further, scientists have confirmed that proteins need more calories to digest, absorb and metabolize in the body [ajcn.110.005850]. Paneer is naturally rich in proteins, and their protein is high quality too. Hence, your body will have to burn more calories to metabolize the protein from paneer

Studies indicate that a high protein diet containing peptides and casein increases BMR reduces weight, and induces inch loss in obese patients [DOI: 10.3945/ajcn.110.005850]. 

Weight management

Glucagon-like peptide-1 (GLP-1) released from gut cells controls meal-related blood glucose through increase in insulin and inhibition of glucagon discharge. Likewise, GLP-1 inhibits gastric emptying and food intake, increasing nutrient absorption while limiting weight gain [PMID: 29617641]. You can add paneer in your diet plan eaisly.

Boost immunity

Antimicrobial peptides in paneer are also essential for our natural immunity to the lungs and small intestine. Pathogens constantly invade these parts of our body. The immune system plays a critical role in reducing the risk of viral infections and chronic diseases. []

Manage glucose levels and type 2 diabetes

Scientists discovered that the two enzymes, viz dipeptidyl peptidase IV (DPP-IV) and Alpha-glucosidase, are responsible for the progression of type 2 diabetes. 

Researchers also discovered that reduction or inhibition of these enzymes or their activity is an essential strategy in the management of Diabetes. 

The bioactive peptides found in milk products such as paneer are the natural sources of peptides that inhibit those enzymes. [PMID: 26154777]. 

Eating paneer exerts a beneficial effect on the management of type 2 diabetes. 

Reduce blood pressure

Paneer may be suitable for your blood pressure. The peptides found in paneer and other milk products inhibit the angiotensin-converting enzyme (ACE), which produces an antihypertensive effect. These bioactivities play an essential part in reducing blood pressure [PMID: 33350059].

Managing cholesterol levels

Meals containing high proteins like paneer can also help manage your cholesterol levels. Studies reported an increase in HDL cholesterol and decreased LDL and triglyceride for a high protein meal. Paneer contains casein which is more beneficial in managing cholesterol levels than other proteins. []

Keeps heart healthy

In fact, one of the important benefits of eating paneer is its contribution to heart health. Researchers have found many positive effects of consuming paneer on heart health. 

Peptides found in paneer exhibit bioactivities essential for preventing Metabolic syndrome diseases. This syndrome is responsible for heart disease. Peptides lower LDL cholesterol, which otherwise contributes to blood clots leading to heart attacks and stroke [PMID: 33350059]. 

The paneer also contains vitamin B6 and potassium, which are beneficial to maintaining proper heart health.

These are many possible benefits of a serving of paneer. Experts agree that while this dairy food is delicious, it can also help you lose weight. With so many delicious recipes available, it can be easy to add this tasty dairy food to your diet and lose weight.

Paneer Recipes to consider in your diet

Health benefits from paneer nutrition

Serving size: 100-gram paneer

Calories in paneer nutrition

a. Calories in paneer 100g are 257.70 kCal; as much as 12.89 % of male DRI of 2000 kCal. Further, it can attain 17.18 % of female DRI of 1500 kCal.

b. Protein forms 29.27 % of the calories

c. Carbs form 19.26 % of the calories in paneer.

d. Fats form 51.62 % of the calories.

Macros in paneer nutrition

a. Protein in paneer – 18.86 gm, notably 25.15 % of male DRI of 75 gm. Therefore, it can complete 33.53 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

b. Carbs in paneer – 12.41 gm; therefore, is 4.51 % of male DRI of 275 gm. Thus, it can achieve 6.02 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

c. Fats in paneer – 14.78 gm, notably 22.17 % of male DRI of 66.67 gm. As a result, a woman gets 29.56 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

d. The Fibre in paneer – 0.00 gm. 

e. Soluble Fibre – 0.00 gm, particularly 0.00 % of male DRI of 10 gm. Additionally, females will get 0.00 % of female DRI of 9.86 gm.

f. Total Free Sugar – 11.57 gm, which is not only 19.28 % of male DRI of 60 gm but also 23.14 % of female DRI of 50 gm.

Vitamins in paneer nutrition

a. Vitamin A – 20.95 mcg, as much as 2.33 % of male DRI of 900 mcg. Furthermore, women can get 2.99 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.02 mg, particularly 1.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 1.82 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.10 mg; therefore is 7.69 % of male DRI of 1.3 mg. Besides, women also get 9.09 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 0.13 mg, notably 0.81 % of male DRI of 16 mg and 0.93 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.04 mg, thus is 3.08 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 21.04 mcg, therefore, is 70.13 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 93.31 mcg, as much as 23.33 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0.00 mcg. However, DRI for males and females is 2.4 mcg.

i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 0.13 mcg, notably 2.60 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.02 mg, thus is 0.13 % of DRI of 15 mg for males and females.

l. Vitamin K – 0.00 mcg. Though male DRI is 120 mcg and female DRI is 90 mcg.

Minerals in paneer nutrition

a. Calcium – 476.00 mg, particularly 47.60 % of DRI of 1000 mg for males and females.

b. Phosphorus – 330.00 mg, therefore, is 47.14 % of DRI of 700 mg for males and females.

c. Iron – 0.90 mg, notably 11.25 % of male DRI of 8 mg and 5.00 % of female DRI of 18 mg.

d. Magnesium – 26.62 mg, thus is, 6.66 % of male DRI of 400 mg and 8.59 % of female DRI of 310 mg.

e. Copper – 100.00 mcg, as much as 11.11 % of DRI of 900 mcg for males and females.

f. Manganese – 0.13 mg, particularly 5.65 % of male DRI of 2.3 mg and 7.22 % of female DRI of 1.8 mg.

g. Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

h. Zinc – 2.74 mg, notably 24.91 % of male DRI of 11 mg. At the same time, women get 34.25 % of female DRI of 8 mg.

i. Chromium – 110.00 mcg, thus is, 314.29 % of male DRI of 35 mcg. Besides, women too get 440.00 % of female DRI of 25 mcg.

j. Selenium – 23.14 mcg, as much as 42.07 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg,

l. Potassium – 63.53 mg, as much as 1.35 % of DRI of 4700 mg for males and females.

m. Sodium – 18.04 mg, particularly 1.20 % of DRI of 1500 mg for males and females.

n. Omega 3 – 233.00 mg, therefore, is 38.83 % of DRI of 600 mg for males and females,

o. Omega 6 – 206.00 mg, not only 34.33 % of DRI of 600 mg for males and females.

Disclaimer on paneer nutirtion values

Values of DRI are for healthy grownups between 19 to 50 years of age. Gender, age, and physical activities are equally essential for finding energy requirements and nutritional needs. Paneer nutrition values are derived from IFCT and are approximate or may vary.


In conclusion, paneer is a nutritious food that is high in protein and calcium. It is a good source of nutrients for pregnant women, children, and adults. Paneer can be enjoyed in a variety of dishes, such as curries, stews, and salads.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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