Understanding the Protein in 100 gm of Paneer: A Nutritional Overview
Time to read 5 min
Time to read 5 min
How much protein is there in 100g paneer? Paneer is a great source of protein. For vegetarians, the protein in 100 gm paneer is incredibly nutritious. Interestingly, carbs in paneer are much and fit diabetics too. Many questions exist about paneer calories. But paneer vitamin records guarantee that the paneer, a healthy dietary value is nutritious and rich because of the protein in paneer.
Protein is a healthy substitute for paneer. Vegetarians can use paneer as a snack and as a chief dish to achieve paneer vitamins. Either soaking wet in both masalas or eating uncooked, paneer makes an outstanding choice as a vegetarian source of protein. The mystery of why paneer blends with delicacies is – its blandness. In this blog, we’ll take a closer take look at the nutrition facts of paneer and discover ways it's going to help you to know how you can reach your weight goals.
In 100g paneer, protein carries 258kcal. Moreover, the protein in paneer, as a healthy option relies upon the serving time or serving size in grams. Below is a table that will help you benefit your perception of the protein content in a 100g Paneer and other protein sources. Let's see the protein content in that paneer and compare it to famous sources if you want to know. Below table that compares paneer with other supplies of rich resources.
Protein Source |
Protein (g) |
Other Notable Nutrients |
Paneer |
18-20 g |
Calcium, vitamin D, Phosphorus, Selenium |
Skinless, Boneless Chicken Breast |
31 g |
Low in fat |
Tofu |
8 g |
Iron, Manganese |
Lentils |
18 g |
dietary fibre, Folate |
Eggs |
12 g |
Healthy fat, Vitamins A, B12, Choline |
Protein content in dairy products is encouraged by several factors. The kind of milk can play a key role; for example, both cow's milk and paneer contain more protein than almond or oat milk. Homemade vs. Shop-offered products also range—store-offered options frequently that paneer contains of raw components, that could dilute protein levels and homemade versions can be tailored for daily diet content. Processing techniques and milk quality similarly impact average protein composition.
Paneer is crafted the most from milk by breaking milk down with its very own chemicals and using both vinegar and or citric acid. Paneer is a rich source of protein, carbohydrates, and fats in the proper mix. Health-conscious people are worried about polyunsaturated fat, paneer and calories. Here are the paneer nutrient facts per 100g ;
Energy (kCal) |
296 |
Total Fat |
22g |
Saturated Fat |
14g |
Trans Fat |
1g |
Carbohydrates |
4.5g |
Added Sugar |
0g |
Protein |
20g |
Calcium |
480g |
Being a milk by-product, calories in paneer are human-friendly and nutritive. Nutritionists recommend consuming paneer during the day and at nighttime hours before sleep to get a good night's sleep. When it comes to the most proteins, it is a useful resource of paneer for regulating blood sugar and preventing cravings too. The proteins are excellent for a kid's growth and aid in height and muscle growth.
Interestingly, 100g of paneer incorporates an equal amount per protein as 2 medium-sized eggs. Thus, paneer is a good choice for natural vegetarians who don't even take eggs.
Paneer is one of the most wonderful sources of protein for those following your diet regimen. Paneer or cottage cheese incorporates all the 9 important amino acids. Proteins are also critical for maintaining boom, repairing tissue, keeping immunity and keeping our blood regulation.
When it comes to that taste, both paneer can taste a little bland, and some delicious Indian dishes flavour virtually extraordinary. Paneer gives instant energy to a body of protein and boosts metabolism. Paneer enables the digestion of excess trans fat and does not allow extra fat to get stored in the body. So, paneer is a good addition to your weight loss program to learn how to lose pounds.
The given below are Health Benefits of Paneer/ cottage cheese
High Protein Content: Both Protein and paneer are the best choices for the assembly of daily value protein requirements.
Muscle Building: It is crucial for muscle growth and repair, making paneer a valuable addition to the weight-loss plan of individuals trying to build or keep muscles.
Blood Sugar Regulation: Including a protein-rich diet like paneer in your diet can help stabilize blood sugar levels, reduce the risk of energy crashes and promote sustained energy in the day.
Bone Health: As noted in advance, paneer is rich in calcium and phosphorus, each of which might be crucial for keeping healthy bones and teeth. Adequate protein intake, at the side of those minerals, contributes to higher bone health and reduces the risk of osteoporosis.
Paneer or cottage cheese is incredibly versatile and can be included in your weight-loss plan in various ways.
Curries: The most famous way to devour paneer is in curries, which include both paneer butter masala, palak paneer, and a serving of matar paneer.
Grilled or Fried: It is grilled or pan-fried and used as a filling for sandwiches, wraps, or salads. This technique keeps its protein content and calcium even by adding the amount of scrumptious and smoky taste.
In Salads: Add cubes of uncooked or grilled paneer to your diet for a protein boost. It pairs well with sparkling vegetables and a tangy dressing.
Paneer Tikka: Marinate paneer cubes in both yoghurt and spices, then grill them to make paneer tikka, a famous appetizer that is tasty and nutritious.
As a Snack: Simply season uncooked paneer with both salt and pepper and experience that as a brief, high-protein snack.
Protein Source |
Pros |
Cons |
Paneer |
Paneer is High in protein and calcium; suitable for vegetarians and versatile in dishes. |
High in saturated fat; now not suitable for lactose-intolerant individuals. |
Tofu |
Plant-based; low in calories and fats; rich in iron and calcium. |
Have a lack of taste unless seasoned; and less protein in comparison to animal resources. |
Eggs |
Complete protein and calcium with vital amino acids; lower priced; easy to cook. |
High cholesterol for some and not appropriate for vegans. |
Chicken |
Lean source of protein and low in fats (skinless); extensively available. |
Not suitable for vegetarians; with highly-priced if both organic and free-range. |
Lentils |
High in dietary fibre, iron, and plant-based protein and low-priced. |
Incomplete protein; might also cause bloating and gas in some people. |
Consuming 100 grams of paneer daily is a great way to meet your body’s protein needs. Paneer is a good supply of protein that can help you reach your goals. So, include paneer on your eating regimen and enjoy the numerous health benefits it is part of offer. We hope this blog post has helped you research more about monounsaturated fat, paneer, a healthy option and its nutritional value.
On average, 100 grams of paneer incorporates 18-20 grams of protein.
As part of your daily value-balanced diet, you can eat 200 g of paneer.
50 grams of paneer consists of around 9–18 grams of protein and other nutrients.
**Medical Disclaimer: The following information is for educational purposes only. No information provided on this website, including text, graphics, and images, is intended as a substitute for professional medical advice. Please consult with your doctor about specific medical advice about your condition(s).