Nutritional Breakdown of 200g Amul Paneer
Amul paneer is a staple in many vegetarian diets due to its rich and wholesome profile. The exact nutritional values can vary slightly depending on the specific product (e.g., Fresh Paneer vs. Malai Paneer), but a standard 200g block of Amul Fresh Paneer offers a substantial boost to your protein intake.
Protein and Other Macronutrients
Based on the nutritional facts for Amul Fresh Paneer, which contains approximately 20 grams of protein per 100 grams, a 200g serving would provide around 40 grams of protein. This makes it an excellent option for those looking to build muscle or increase their daily protein consumption. However, it is also important to consider the other macronutrients:
- Fat: A 100g serving of Amul Fresh Paneer contains about 20-22 grams of fat, so a 200g portion would have around 40-44 grams of fat. This makes it a calorie-dense food, and mindful consumption is key, especially for those watching their fat intake. The fat content is higher than in options like tofu but contributes to paneer's rich texture and satiety.
- Carbohydrates: The carbohydrate content in Amul paneer is quite low, with about 4.5 grams per 100g. A 200g serving, therefore, contains around 9 grams of carbohydrates. This low-carb nature makes it a suitable food for ketogenic and low-carb diets.
- Calories: Combining the protein and fat content reveals the total calories. A 100g portion has around 296-312 kcal. A 200g block would contain approximately 592-624 kcal. This high caloric density means it should be part of a balanced diet that fits your overall energy needs.
Micronutrients
Beyond the macros, Amul paneer is a good source of essential micronutrients:
- Calcium: Paneer is particularly rich in calcium, with up to 480 mg per 100g, making a 200g serving an excellent source for bone health.
- Phosphorus: This mineral works with calcium to build strong bones and teeth.
- Vitamins: It contains several B vitamins, which are crucial for energy metabolism and overall wellness.
Tips for Incorporating Paneer into Your Diet
- Balance with other nutrients: Pair paneer with fibrous vegetables and complex carbohydrates to create a well-rounded and balanced meal.
- Control portion size: Given its high-fat and calorie content, especially for those with weight management goals, sticking to recommended portion sizes is important.
- Choose cooking methods wisely: Grilling, baking, or air-frying paneer can be healthier alternatives to deep-frying. For example, a simple paneer tikka offers plenty of protein with less added oil.
Comparison of Protein Sources: Paneer vs. Other Options
Paneer is a standout vegetarian protein, but how does it stack up against other common sources? The table below compares the nutritional information for a 100g serving of Amul Fresh Paneer with tofu and chicken breast, offering perspective for different dietary needs.
| Nutrient (per 100g) | Amul Fresh Paneer | Firm Tofu | Cooked Chicken Breast |
|---|---|---|---|
| Protein | ~20g | ~17g | ~31g |
| Fat | ~22g | ~9g | ~3.6g |
| Carbohydrates | ~4.5g | ~3g | 0g |
| Calories | ~296 kcal | ~144 kcal | ~165 kcal |
*Comparison values for tofu and chicken are approximate and can vary by brand and preparation.
As the table shows, paneer offers a high protein content, but it comes with a significantly higher fat and calorie count compared to tofu or lean chicken breast. Tofu is a lower-fat, lower-calorie alternative, while chicken breast is a high-protein, low-fat animal source. Your choice should align with your specific dietary goals, whether that's muscle building, weight loss, or general health.
Versatility and Health Benefits
Paneer is incredibly versatile and can be used in a wide variety of dishes, from curries like Matar Paneer and Palak Paneer to grilled tikkas and bhurjis. Its bland taste makes it a perfect canvas for absorbing spices and flavors. Beyond its culinary uses, paneer is packed with health benefits:
- Supports Muscle Growth: As a complete protein with all essential amino acids, paneer supports muscle repair and growth, making it a great addition for athletes and fitness enthusiasts.
- Promotes Satiety: The combination of protein and fat helps increase feelings of fullness, which can aid in weight management by reducing overall calorie intake.
- Aids Bone Health: The high calcium content is vital for maintaining strong bones and teeth, preventing osteoporosis.
- Boosts Immunity: Paneer contains minerals like zinc and selenium, which play a role in supporting a strong immune system.
Conclusion
In summary, a 200g serving of Amul paneer offers approximately 40 grams of high-quality protein, along with significant amounts of fat and calcium. While it is a protein powerhouse for vegetarians, its higher calorie and fat content necessitates mindful portion control, especially for those on calorie-restricted diets. By understanding its complete nutritional profile, you can effectively incorporate Amul paneer into your diet to support your health and fitness goals. Whether you prefer it grilled, crumbled, or in a rich curry, it remains a delicious and nutritious option for boosting your protein intake. For more detailed nutritional information and comparisons, you can visit the official Amul website for their product specifications.
