The Nutritional Profile of Paneer
Paneer, also known as Indian cottage cheese, is a fresh, non-melting dairy product. It is highly valued for its nutritional composition, especially its protein content. Understanding the breakdown of 100 grams of paneer is key to integrating it into a healthy diet.
How much protein is in 100 gm paneer? The key facts
Nutritional analyses indicate that 100 grams of paneer typically contains between 18 and 20 grams of protein, although some sources report up to 25 grams, depending on the milk and preparation. This makes it a protein-rich food for vegetarians, comparable to many other protein sources. This protein includes all nine essential amino acids.
Full Nutritional Breakdown (per 100 grams)
In addition to protein, 100 grams of paneer provides various essential nutrients:
- Calories: Roughly 265–320 kcal, varying with fat content.
- Fat: 20–25 grams, including saturated fats.
- Carbohydrates: Typically 1–5 grams.
- Calcium: A significant amount, often around 480 mg, important for bone health.
- Phosphorus: Around 209–350 mg.
- Other Micronutrients: Contains selenium, zinc, and B vitamins.
Factors Influencing Paneer's Protein Content
The nutritional value of paneer can vary based on several factors:
- Type of milk: Paneer from buffalo milk generally has higher fat and protein than from cow's milk.
- Fat content: Low-fat versions have a higher protein-to-fat ratio and fewer calories than full-fat paneer.
- Preparation: The making process can slightly affect the composition.
Health Benefits of Adding Paneer to Your Diet
Including paneer in a balanced diet offers numerous health benefits due to its nutrient profile:
- Muscle Growth and Repair: High protein content is vital for muscle tissue.
- Weight Management: Protein promotes fullness, potentially reducing calorie intake.
- Bone Health: Excellent source of calcium and phosphorus, crucial for strong bones.
- Blood Sugar Management: Low-carbohydrate nature can help stabilize blood sugar.
- Improved Digestion: Contains beneficial fats and is low in carbs, supporting gut health in moderation.
Paneer vs. Other Common Protein Sources
Comparing paneer with other protein sources per 100 grams provides perspective:
| Protein Source | Protein (per 100g) | Fat (per 100g) | Calories (per 100g) |
|---|---|---|---|
| Paneer (Full-Fat) | 18–20 g | 20–25 g | ~265–320 kcal |
| Chicken Breast (Skinless) | 31–32 g | ~3–4 g | ~165 kcal |
| Tofu (Firm) | 10–12 g | ~5–7 g | ~100–120 kcal |
| Lentils (Cooked) | ~9 g | <1 g | ~116 kcal |
| Greek Yogurt (Plain) | ~10 g | ~0–5 g | ~59–100 kcal |
| Eggs (Boiled) | 18–20 g | ~10 g | ~155 kcal |
Paneer provides a dense source of protein for vegetarians and compares well with other dairy and plant-based options.
Integrating Paneer into Your Daily Diet
Paneer's versatility makes it easy to incorporate into your diet:
- Grilled or Roasted: A healthy snack or side.
- In Salads: Adds protein and texture.
- Scrambled (Bhurji): A high-protein meal.
- Curries: Can be a protein-rich main course with low-fat cooking.
- Sandwiches and Wraps: A protein-rich filling.
Conclusion: A Staple for a Protein-Focused Diet
Paneer is an excellent source of high-quality protein, offering around 18–20 grams per 100 grams, making it valuable for a nutritious diet, particularly for vegetarians. Its protein, calcium, and mineral content supports muscle health, bones, and overall well-being. While higher in fat and calories, mindful consumption and preparation allow it to be a beneficial part of a balanced diet. Compared to other sources, paneer is notable for its nutrient density and texture. For further nutritional details, resources like the National Institutes of Health are available.
