Written by Sunny

Modified & Updated: 02 Jun 2024

Sherman Smith

Reviewed by Sherman Smith

paneer cheese

If you’re looking for a delicious, vegetarian-friendly source of protein that is packed with nutrition, look no further than paneer! Paneer has been around for centuries and has been a dietary staple in many cultures. Not only does it make the perfect addition to curries and other dishes, but it’s also rich in a host of essential vitamins and minerals. In this blog post, we’ll uncover 20 interesting paneer nutrition facts so you can see just how amazing this cheese really is!

Table of Contents

Rich in Protein

Paneer is an excellent source of protein, making it a popular choice among vegetarians looking for a healthy alternative to meat. A 100-gram serving of paneer contains approximately 18 grams of protein, which can help support muscle growth, repair, and maintenance.

Low in Fat

Compared to other types of cheese, paneer is relatively low in fat. A 100-gram serving contains around 20 grams of fat, with only 12 grams being saturated fat. This makes it a healthier choice for those watching their fat intake.

High in Calcium

Paneer is an excellent source of calcium, with a 100-gram serving providing around 20% of the recommended daily intake. Calcium is essential for strong bones and teeth and plays a crucial role in muscle function and nerve transmission.

Good Source of Phosphorus

Phosphorus is another essential mineral found in paneer. It works closely with calcium to maintain strong bones and teeth and is involved in energy production within the body. A 100-gram serving of paneer provides around 15% of the recommended daily intake of phosphorus.

Contains Vitamins A and D

Paneer is a good source of vitamins A and D, which are essential for maintaining healthy vision, immune function, and bone health. A 100-gram serving provides around 10% of the recommended daily intake of both vitamins.

Low in Sodium

Unlike many other cheeses, paneer is relatively low in sodium. A 100-gram serving contains around 45 milligrams of sodium, which is only 2% of the recommended daily intake. This makes paneer a suitable option for those watching their sodium intake.

Moderate in Calories

Paneer is a moderate-calorie food, with a 100-gram serving containing approximately 260 calories. This makes it a good option for those looking to add some extra calories to their diet without consuming an excessive amount of fat.

Paneer salad
Image from Adobe Stock

Suitable for Lactose Intolerance

Since paneer is made by curdling milk with an acidic agent like lemon juice or vinegar, most of the lactose is removed during the process. This makes paneer a suitable option for those with lactose intolerance or sensitivity.

Contains Conjugated Linoleic Acid (CLA)

Paneer contains a small amount of conjugated linoleic acid (CLA), a fatty acid that has been linked to various health benefits, including weight loss and improved heart health. However, more research is needed to fully understand the effects of CLA on human health.

Versatile Ingredient

Paneer’s mild flavor and firm texture make it a versatile ingredient that can be used in a variety of dishes, from savory curries to sweet desserts. It can be grilled, fried, or simply added to a dish as is, making it an easy and delicious way to add nutrition to your meals.

Easy to Make at Home

Making paneer at home is simple and requires only a few ingredients: milk, an acidic agent (lemon juice or vinegar), and a cheesecloth for straining. Homemade paneer is often fresher and more flavorful than store-bought varieties.

Good Source of B Vitamins

Paneer contains several B vitamins, including B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). These vitamins play an essential role in energy production, red blood cell formation, and maintaining a healthy nervous system.

Contains Essential Amino Acids

Paneer is a complete protein, meaning it contains all nine essential amino acids. These amino acids are crucial for various bodily functions, including tissue repair and growth, enzyme production, and hormone synthesis.

Supports Weight Loss

Due to its high protein content and low-fat content, paneer can be an excellent addition to a weight loss diet. Protein can help increase feelings of fullness, potentially reducing overall calorie intake and assisting in weight loss.

May Benefit Heart Health

Paneer’s low sodium content, combined with the presence of essential nutrients like calcium, magnesium, and potassium, may contribute to improved heart health. These nutrients are known to help regulate blood pressure and support overall cardiovascular function.

Matar Paneer curry
Image from Adobe Stock

Improves Gut Health

Paneer contains probiotics, which are beneficial bacteria that promote a healthy gut environment. A healthy gut is essential for proper digestion, nutrient absorption, and immune function.

Supports Bone Health

As mentioned earlier, paneer is rich in calcium and phosphorus, two essential minerals for maintaining strong bones. Regular consumption of paneer may help reduce the risk of developing osteoporosis and other bone-related disorders.

Boosts Immunity

Paneer contains several nutrients, including vitamins A and D, that contribute to a healthy immune system. A robust immune system is crucial for protecting the body against infections and diseases.

May Improve Skin and Hair Health

The protein, vitamins, and minerals found in paneer can contribute to healthy skin and hair. Protein is essential for cell regeneration and repair, while vitamins A and D promote skin health and protect against damage from free radicals.

Ideal for Vegetarian Diets

Paneer is an excellent protein source for vegetarians, providing a healthy and delicious alternative to meat-based protein sources. Its versatility and ease of use make it a staple ingredient in many vegetarian recipes.


Paneer is the perfect ingredient to add to a variety of dishes. Whether you’re looking for something healthy, delicious, and vegetarian-friendly or just want to get in more essential vitamins and minerals into your diet, paneer is sure to make the cut. It’s a nutritious cheese alternative that comes with many potential health benefits and is easy to find at most local grocery stores. With all these amazing benefits, it’s no wonder that paneer has been around for centuries and continues to be beloved by cultures around the globe. It may not be often discussed, but paneer nutrition facts are enough reason to give this unique cheese alternative a try!

Was this page helpful?

Our commitment to delivering trustworthy and engaging content is at the heart of what we do. Each fact on our site is contributed by real users like you, bringing a wealth of diverse insights and information. To ensure the highest standards of accuracy and reliability, our dedicated editors meticulously review each submission. This process guarantees that the facts we share are not only fascinating but also credible. Trust in our commitment to quality and authenticity as you explore and learn with us.