Paneer Nutrition Facts: A Complete Guide to Protein, Health Benefits, and More
Date: October 30, 2025 | Location: Delhi, India | Medical Review: The Sanovra Lab Team
In the world of vegetarian cuisine, especially in India, paneer (or cottage cheese) reigns supreme. It's the star of countless dishes, from palak paneer to paneer tikka, loved for its mild, milky flavor and dense, crumbly texture. But beyond its culinary appeal, paneer is a nutritional powerhouse. It is a cornerstone of vegetarian diets, celebrated for its high protein content and its versatility. But what is the full paneer nutrition information? How does it truly stack up, and what health benefits does it offer?
This comprehensive guide is designed to be your ultimate resource. We will break down the complete paneer nutritional value, providing a detailed paneer nutrition facts 100g chart. We'll explore its powerful health benefits, its role in weight management, and who might need to consume it with caution. Understanding what you eat is the first step to better health. And for a deeper understanding of how your diet impacts your body's metrics, a trusted diagnostic center like Sanovra Lab can provide the precise tests you need.
In This Guide:
- What is Paneer?
- Paneer Nutrition Facts (100g) - Responsive Chart
- A Deep Dive: The High Protein Content in Paneer
- Key Health Benefits of Paneer
- Paneer for Weight Loss vs. Weight Gain
- Who Should Be Cautious with Paneer?
- How to Choose the Healthiest Paneer
- Monitoring Your Health: The Lab Test Connection
- Frequently Asked Questions (FAQ)
What is Paneer?
Paneer is a fresh, non-aged, non-melting cheese that is fundamental to Indian, Pakistani, and Bangladeshi cuisine. It is made by curdling hot milk with a food-grade acid, such as lemon juice, vinegar, or yogurt. The curds (solid proteins and fat) are then separated from the whey (the liquid) and pressed into a solid block.
Unlike most cheeses, paneer is not fermented and does not contain rennet, making it an ideal and permissible source of protein for lacto-vegetarians. Its fresh nature is key to its nutritional profile.
Paneer Nutrition Facts (100g) - Responsive Chart
The core of paneer nutrition information lies in its numbers. The exact paneer nutritional value can vary slightly based on the type of milk used (full-fat, toned, or skim) and the moisture content. The chart below represents the approximate values for standard, full-fat paneer per 100 grams (about 3.5 ounces).
This table is fully responsive. On a desktop, it will look like a standard table, but on a mobile device, it will stack into a clear, easy-to-read list format.
| Nutrient | Amount per 100g | Approx. % Daily Value (DV) |
|---|---|---|
| Calories | 265 - 300 kcal | ~13-15% |
| Protein | 18 - 20 g | ~36-40% |
| Total Fat | 20 - 22 g | ~28-31% |
| Saturated Fat | ~13 - 15 g | ~65-75% |
| Total Carbohydrates | 3 - 5 g | ~1-2% |
| Sugars (Lactose) | ~2 - 3 g | N/A |
| Calcium | 200 - 300 mg | ~15-23% |
| Phosphorus | ~150 - 200 mg | ~12-16% |
| Sodium | ~15 - 20 mg (unsalted) | ~1% |
| Vitamin A | ~600 - 700 IU | ~12-14% |
A Deep Dive: The High Protein Content in Paneer
The most celebrated aspect of paneer is its high protein content. With 18-20 grams of protein per 100-gram serving, it is one of the most protein-dense vegetarian foods available. But the type of protein is just as important as the quantity.
1. A Complete Protein Source
Paneer is a complete protein, meaning it contains all nine of the essential amino acids that our bodies cannot produce on their own. These amino acids are the building blocks for muscle, tissue, enzymes, and hormones. This makes paneer an excellent substitute for meat, poultry, and fish in a vegetarian diet.
2. Rich in Casein Protein
The protein in paneer is about 80% casein and 20% whey (though much of the whey is lost in the cheese-making process). Casein is a slow-digesting protein. It forms a gel in the stomach, which leads to a slow and steady release of amino acids into the bloodstream over several hours. This has two key benefits:
- Satiety: It keeps you feeling full and satisfied for a longer period, which can help reduce overall calorie intake.
- Muscle Maintenance: It provides a sustained supply of amino acids, which is ideal for preventing muscle breakdown, especially when eaten between meals or before bed.
Key Health Benefits of Paneer
The unique paneer nutritional value translates into several significant health benefits, making it much more than just a tasty ingredient.
1. Strengthens Bones and Teeth
Paneer is an excellent source of calcium and phosphorus, a mineral duo that works together to form the primary structure of our bones and teeth (hydroxyapatite). A 100g serving can provide up to 23% of your daily calcium needs. Regular consumption, as part of a balanced diet, is crucial for:
- Building strong bones in children and adolescents.
- Maintaining bone density in adults.
- Preventing osteoporosis, a condition of brittle bones, in older adults.
2. Excellent for Blood Sugar Management
Paneer is a fantastic food for individuals with Type 2 diabetes or those looking to manage their blood sugar. It is very low in carbohydrates and has a low Glycemic Index (GI). The high protein and fat content further slow down the absorption of any carbs eaten with it, preventing sharp spikes in blood sugar and insulin.
3. Supports Heart Health (Yes, Really!)
This may seem counterintuitive given its high saturated fat content, but paneer offers several benefits for heart health when eaten in moderation.
- Potassium: Contains potassium, which helps counteract the effects of sodium and regulate blood pressure.
- Conjugated Linoleic Acid (CLA): Paneer, especially from grass-fed milk, contains CLA, a type of "good" fat that has been linked in some studies to reduced inflammation and improved cardiovascular markers.
- Healthy Satiety: The fat and protein in paneer can prevent overeating of processed, high-carb snacks that are more detrimental to heart health.
4. Boosts Energy and Metabolism
Paneer is a good source of B-vitamins (like B12, Riboflavin, and B6) and phosphorus, which are essential for converting food into usable energy (metabolism). A B12 deficiency, in particular, can lead to fatigue and anemia.
Paneer for Weight Loss vs. Weight Gain
Is paneer good for weight loss or weight gain? The answer is: both. It all depends on the portion size and the rest of your diet.
Paneer for Weight Loss
Paneer can be an excellent food for weight loss due to its high protein and fat content, which promotes satiety. A 100g portion can keep you feeling full for hours, reducing the likelihood of snacking on high-calorie, low-nutrient foods. The slow-digesting casein protein provides a steady release of energy. When included in a calorie-controlled diet, it helps preserve muscle mass while the body burns fat.
Paneer for Weight Gain
On the flip side, paneer is calorie-dense. A 100g serving has nearly 300 calories. For individuals looking to gain weight or build muscle mass (bulking), adding paneer to meals is an easy and effective way to increase both protein and calorie intake in a healthy, whole-food form.
Who Should Be Cautious with Paneer?
While nutritious, paneer is not suitable for everyone.
- Lactose Intolerance: Paneer is a dairy product. Although the cheese-making process removes a significant portion of lactose, it is not completely lactose-free. People with moderate to severe lactose intolerance may experience bloating, gas, or diarrhea after eating it.
- High Saturated Fat: A 100g serving contains over 65% of the daily recommended limit for saturated fat. Individuals with existing high cholesterol (especially high LDL) or heart disease should consume it in moderation and may prefer to opt for low-fat paneer (made from skim milk).
- High Sodium (if salted): While fresh, unsalted paneer is low in sodium, many store-bought varieties add salt. Those with high blood pressure should check the label and choose unsalted versions.
- Calorie Control: As mentioned, it is calorie-dense. If you are on a strict calorie-deficit diet, you must be mindful of your portion sizes.
How to Choose the Healthiest Paneer
Not all paneer is created equal. To get the maximum health benefits:
- Read the Label: Choose brands that are made from pure milk without any fillers or vegetable oils.
- Check for Salt: Opt for unsalted versions if you are managing blood pressure.
- Choose Full-Fat (in moderation): Unless you have a specific medical reason to avoid it, full-fat paneer is generally more satiating and contains more fat-soluble vitamins (like Vitamin A) and beneficial fats like CLA.
- Malai Paneer vs. Regular Paneer: Malai Paneer has added cream, making it significantly higher in fat and calories. It should be consumed as more of a treat.
Monitoring Your Health: The Lab Test Connection
A healthy diet is your first line of defense, but how do you know if it's working for you? If you are consuming high-fat foods like paneer regularly, it is wise to monitor your cardiovascular risk factors. Similarly, if you are a vegetarian or vegan, monitoring for common deficiencies is crucial.
A trusted diagnostic center like Sanovra Lab can provide essential insights. Key tests to consider:
- Lipid Profile: To monitor your Total Cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and Triglycerides. This is especially important if you consume a diet high in saturated fats.
- Vitamin B12 Test: Paneer is a good source, but vegetarians and especially vegans are at high risk for B12 deficiency. A blood test is the only way to know your levels.
- Vitamin D Test: Most Indians are deficient in Vitamin D, which is essential for absorbing the calcium from paneer.
Proactive testing allows you to tailor your diet based on your body's unique needs, ensuring you get all the benefits of foods like paneer while managing any potential risks.
Frequently Asked Questions (FAQ)
Q1: What is the nutritional value of 100g paneer?
The typical paneer nutrition facts 100g (full-fat) are: approximately 265-300 calories, 18-20g of protein, 20-22g of fat (of which ~14g is saturated), and 3-5g of carbohydrates. It is also an excellent source of calcium.
Q2: Is paneer a good source of protein?
Yes, it has a very high protein content. With 18-20g per 100g, it is one of the best sources of high-quality, complete protein for vegetarians, meaning it contains all nine essential amino acids.
Q3: Is it okay to eat paneer every day?
Yes, for most healthy people, eating a moderate portion (e.g., 50-100g) of paneer daily is perfectly fine. However, due to its high saturated fat and calorie content, individuals with high cholesterol or those on a strict weight-loss diet should consume it in moderation.
Q4: Is paneer good for weight loss?
It can be. Its high protein and fat content make it very satiating (it keeps you full), which can help reduce overall calorie intake. However, because it is also calorie-dense, portion control is essential.
Q5: Who should avoid eating paneer?
People with a severe lactose intolerance or a milk allergy should avoid paneer. Those with high LDL (bad) cholesterol or existing heart disease should consume it in moderation and may prefer low-fat versions after consulting their doctor.
Sources & Further Reading:
Information in this article is based on established nutritional science and data from reputable health organizations including:
- USDA FoodData Central (for nutritional values).
- National Institutes of Health (NIH) - Office of Dietary Supplements.
- Harvard T.H. Chan School of Public Health - The Nutrition Source.
- PubMed (Database of biomedical literature) - Review articles on dairy protein, calcium, and metabolic health.
- American Heart Association (AHA) - Recommendations on saturated fats.
This information is intended for educational purposes and should not replace professional medical advice. Always consult your healthcare provider or a registered dietitian for personalized nutritional guidance.