Which are the low-fat paneers?

November 12, 2025 •

4 min read

Made from skimmed or toned milk, low-fat paneer can contain over 50% fewer calories and significantly less fat compared to traditional malai paneer. This makes it a protein-rich alternative for health-conscious individuals and those managing their weight.

Quick Summary

Low-fat paneer is a healthy alternative to traditional cottage cheese, made by using skimmed or toned milk instead of full-cream milk. It retains high protein content while being significantly lower in fat and calories, making it ideal for weight management and heart health. Key varieties include skimmed milk paneer and A2 low-fat paneer. The texture is slightly firmer but remains versatile for cooking.

Key Points

Skimmed Milk Paneer: A common low-fat option, made from milk with the cream removed, resulting in a firmer, low-fat cheese.
A2 Low-Fat Paneer: Made from A2 milk, this variety is often better for digestion and provides a high-quality protein source.
Significantly Lower in Fat and Calories: Low-fat paneer has substantially less fat and up to 50% fewer calories than regular paneer, aiding weight management.
Protein Powerhouse: It retains high protein content, which promotes satiety and supports muscle health for fitness enthusiasts and vegetarians.
Excellent for Heart Health: The reduced saturated fat content helps manage cholesterol levels and supports a healthy heart.
Ideal for Cooking: Though firmer, low-fat paneer is highly versatile and works well in dishes like bhurji, grilled tikka, and stir-fries.

Paneer, a staple in Indian cuisine, is traditionally made from full-fat or high-fat milk, resulting in a rich, creamy, and calorie-dense cheese. However, with growing health consciousness, consumers are seeking lighter alternatives. This has led to the popularity of low-fat paneers, which are manufactured using reduced-fat milk and offer a protein-packed punch with fewer calories. These variants are produced by curdling skimmed, double-toned, or A2 milk, using an acidic agent such as lemon juice or vinegar. The resulting cheese is pressed to set, yielding a firm, versatile block of cottage cheese that is much leaner than its full-fat counterpart.

Types of low-fat paneer

Skimmed Milk Paneer

This is the most common type of low-fat paneer and is produced using skimmed milk, which has had the cream removed. It is characterized by its lower fat content and a slightly firmer, crumbly texture compared to regular paneer. Due to its firmness, it holds up well in curries and is excellent for paneer bhurji or grilling.

A2 Low-Fat Paneer

A2 low-fat paneer is made from A2 milk, which contains only the A2 beta-casein protein and is often sourced from desi cows. This variant combines the benefits of A2 protein—known for being easier on digestion for some individuals—with a reduced fat content. Brands like Highland Farms have popularized this premium option, highlighting its digestive benefits and preservative-free nature.

Homemade Low-Fat Paneer

For complete control over the ingredients and fat content, many people opt to make low-fat paneer at home. By using skimmed milk and a natural curdling agent like lemon juice, you can create a fresh batch with minimal fat. While the homemade version may be slightly less soft than commercial varieties, it remains a healthy and pure alternative.

Nutritional benefits and health considerations

Rich in Protein: Low-fat paneer is an excellent source of high-quality, complete protein, providing all essential amino acids. For vegetarians, it's a vital component of a balanced diet, supporting muscle growth, repair, and overall body function.
Aids Weight Management: Because of its high protein and low-calorie content, low-fat paneer promotes satiety, helping you feel full for longer and reducing overall calorie intake. The protein also has a higher thermic effect, meaning your body burns more calories during digestion.
Good for Heart Health: With significantly less saturated fat than regular paneer, the low-fat version is a heart-healthy choice. It helps manage cholesterol levels and reduces the risk of cardiovascular diseases.
Strengthens Bones: Low-fat paneer remains a potent source of calcium and other essential minerals like phosphorus, which are crucial for strong bones and teeth.
Improved Digestion: For individuals sensitive to high-fat dairy, the reduced fat content in low-fat paneer makes it easier to digest, preventing bloating and discomfort.

Comparison table: Low-Fat Paneer vs. Regular Paneer


Feature	Low-Fat Paneer	Regular Paneer
Milk Used	Skimmed, toned, or A2 milk	Full-cream or full-fat milk
Fat Content (per 100g)	Approx. 3–15g	Approx. 20–25g
Calories (per 100g)	Approx. 150–180 kcal	Approx. 265–300 kcal
Protein Content (per 100g)	Higher, approx. 19–28g	Lower, approx. 18–20g
Texture	Firmer, slightly less creamy	Softer, richer, and creamier
Digestibility	Easier, less bloating	Can feel heavy or greasy

Incorporating low-fat paneer into your diet

There are numerous ways to enjoy low-fat paneer without compromising on flavor.

1. Paneer Bhurji

This classic scrambled paneer dish can be made with minimal oil, packed with onions, tomatoes, and spices. It's a quick, high-protein breakfast or a light dinner option.

2. Grilled Paneer Tikka

Marinate cubes of low-fat paneer in a low-fat yogurt and spice blend, then grill or air-fry them. This makes for a smoky, flavorful, and guilt-free appetizer or side dish.

3. Paneer Salad

Combine diced low-fat paneer with mixed greens, cucumber, cherry tomatoes, and a light vinaigrette for a refreshing and satisfying meal.

4. Paneer Stir-Fry

Sauté paneer cubes with colorful bell peppers, carrots, and broccoli in a touch of olive oil and soy sauce for a quick, low-carb dinner.

Conclusion

Choosing a low-fat paneer is a simple yet impactful way to upgrade your diet, especially if you're mindful of your calorie and fat intake. Options like those made from skimmed or A2 milk offer a complete protein source with numerous health benefits, from weight management to better digestion. While the texture may differ slightly from traditional full-fat varieties, its versatility in cooking makes it easy to integrate into a wide range of delicious and healthy recipes. Ultimately, low-fat paneer proves that making healthier food choices doesn't mean sacrificing flavor or satisfaction.

To explore more healthy recipes, visit this extensive collection by Indian chef Tarla Dalal: low fat paneer recipes

Frequently Asked Questions

The main difference is the milk used for production and the fat content. Regular paneer is made from full-fat milk, resulting in a higher fat content (approx. 20–25g per 100g). Low-fat paneer is made from skimmed or toned milk, with a much lower fat content (approx. 3–15g per 100g).

Yes, low-fat paneer can be a valuable aid for weight loss. Its high protein content promotes a feeling of fullness, which helps curb hunger and reduces overall calorie intake. It also has fewer calories and less fat compared to its regular counterpart.

Popular brands offering low-fat options include Amul, Mother Dairy, and Highland Farms, which is known for its A2 low-fat paneer. Many grocery stores and online retailers also carry house-brand versions.

No, low-fat paneer is typically firmer and has a slightly less creamy texture than regular paneer, due to its lower fat content. However, it is still soft enough for most preparations and can be made softer at home by following specific techniques.

To make low-fat paneer at home, you can use skimmed milk and curdle it with an acidic agent like lemon juice or vinegar. After straining the curds in a muslin cloth, press them under a heavy weight for a few hours to set.

Some individuals find A2 low-fat paneer easier to digest than regular paneer, especially those with mild dairy sensitivity. This is because it is made from A2 milk, which contains a different beta-casein protein than A1 milk.

Low-fat paneer has a milder, less rich flavor due to its reduced fat content. When used in dishes with spices, the flavor difference is often unnoticeable.