Know Paneer Nutrition & Enjoy Its 7 Best Health Benefits

Say Cheese and smile, your life and selfie both will be perfect.

Paneer is a fresh cheese that is quite popular among a variety of delicious dishes in the Indian cuisine. The vital Paneer nutrition is widely popular in the Indian subcontinent. Paneer is a well known whole food as a great protein source with many essential nutrients.

A soft and moist homemade Paneer can be easily prepared by curdling warm milk with lemon juice or vinegar. With its first look, the lovable Indian Paneer makes an impression of a crafted piece of art with its milky white and crumbly texture.

Although Paneer, the Indian cottage cheese depicts its own history in the Vedas around 6000 BC from the Indian Subcontinent; But when you look around for its global counterparts, you’ll wonder to meet its Spanish twin look-alike Queso blanco cheese from the west.

Both of them share common traits like the richness of cream and softness with a mild flavour to savour. This mild flavour gives the prime perceptiveness for Paneer’s popularity to easily blend with most dishes.

Paneer gets its fresh, melting and chewy taste because of its preparation using pasteurized milk of a cow or buffalo. That’s why it’s also a rich source of milk protein.

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Paneer Nutrition facts: Value per 100 g

NutrientAmount% Daily value
Protein20 g40%
Carbs2.5 g
Total Fat24 g36%
PUFA1.1 g
Vitamin B1259%
Vitamin B229%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Why would you love to have Paneer?

Paneer is quite popular among fitness lovers for the muscle gain benefits. But many of you will be surprised to know that Paneer is equally capable of helping you to achieve your weight loss goals.

It is also interesting to know, various researches claim that most of the calories of Paneer come from its biological protein content. So ideally, the calories mentioned above would help you achieve your weight loss goals too.  

Paneer is an excellent source of protein with the potential of meeting 40% of your daily recommended protein values. Paneer is an interesting versatile food to taste. The Indian cottage cheese is your trustworthy nutritious ingredient to enjoy in many quick ways.

Paneer nutrition lets you enjoy your post-workout nutritious protein salads, smoothies and many more delightful recipes. You may mix Paneer with your favourite veg or fruit salads or blend with some milk and tasty fruits for your favourite smoothies. You may also add flax seeds, chia seeds, cinnamon and black pepper powder to your Paneer for a quick & tasty recipe.

For once or more, everyone must give a try for the mood-elevating Paneer recipes. Just enjoying that extra creamy mild flavour to savour after an intense workout is enough to make your day.

Foods with good taste boost the serotonin levels in your mind for a more relaxed sleep. Try Paneer with scrambled eggs, they are my awesome favourites.

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Know Paneer Nutrition Enjoy Its 7 Best Health Benefits TNH 2 Paneer nutrition TNH, FEATURED, FOOD NUTRITION Health benefits, Nutrition, TNH The Nutrition Hunt Smit Kumar

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Do you know?

In 1930, the photographers were the first to discover this amazing expression of “say cheese” as they somehow got to know the secret that the “ee” sound encourages people to make a smile.

Since then it is a popular gesture to bring a smile on every face. Such wishful enthusiasm is capable of capturing those ‘forever best moments’.

Major Nutrients


Paneer is a nutrient-dense food with high protein and low-calorie. 70% of protein is accountable for the calories in Paneer. Casein is a slow-digesting protein which is 80% of total Paneer protein content. Casein helps to build and repair your muscles during sleep.

 A 100 g of Paneer can fulfil 40% of your daily recommended protein value. Casein present in Paneer nutrition gives it a satiating fullness upon eating. When you feel full, you are less likely to overeat to achieve your weight goals.

The protein & fat content of Paneer varies with the quality of the milk used. Paneer is an excellent source of protein with a complete essential amino acids profile. It contains all the 9 essential amino acids that cannot be made within our body.

These 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They’re vital for our essential body functions such as protein synthesis, tissue repair and nutrient absorption.


Although Paneer has a bad reputation for its higher saturated fat levels among fat conscious people. But you may be surprised to know that Paneer also contains healthy MUFAs & PUFAs.

Paneer nutrition mainly provides Oleic acid (MUFA), Omega-3 (PUFA) and Conjugated Linoleic acid (PUFA).

MUFA (Monounsaturated fatty acids) in Paneer help to lower bad cholesterol (LDL) and manage high blood pressure (BP).

PUFA (Polyunsaturated fatty acids) in Paneer help to lower cardiovascular risks. It also helps to maintain higher fat burning rates, especially during workouts.

Just remember to control your Paneer portions because of saturated fats otherwise; they are good for weight management and general wellbeing.

Vitamins & Minerals


Paneer nutrition meets 24% of your daily phosphorus needs. Phosphorus is an important nutrient for energy management, kidney waste management, DNA-RNA production and growth and repair of your body.


Paneer nutrition meets 37% of your daily selenium needs. Selenium is a potent antioxidant for your body. It primarily boosts your immune system and very important for your thyroid health.

Vitamin B-12

Paneer nutrition meets 59% of your daily Vitamin B12 needs. Vitamin B12 also known as cobalamin; is an essential nutrient that can’t be produced within your body. It is essential for red blood cells (RBC) production and DNA synthesis in your body.

Vitamin B-2

Paneer nutrition meets 29% of your daily Vitamin B2 needs. Vitamin B2 also known as riboflavin; is required for your good growth and overall health. It helps the body break down carbohydrates, proteins and fats to produce energy, as well as oxygen management in your body.


Paneer nutrition meets 69% of your daily calcium needs. Apart from good bone strength, calcium also plays an important role in supporting your heart, muscles and nerves functioning.

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Paneer fame

Paneer Nutrition & 7 Best Health Benefits_TNH_The Nutrition Hunt
Delicious Paneer Recipe Tips!

No one can deny, wherever you go and whatever occasions you want to celebrate, you’re always surrounded by the wonderful deliciousness of Paneer.

Just with the sweet memories of Gulabjamun, Rasgulla, Sandesh, Paneer malai tikka, Matar paneer, Palak paneer, and all popular dishes; most of us tend to reminisce those blissful moments of taste with our loved ones.

7 Best Health Benefits of Paneer For You

1. Paneer nutrition helps boost muscle gain for you.

Paneer is an excellent source of casein protein and one of the best food for muscles. Casein increases your muscle-building capacity with its unique slow absorption property. The prolonged absorption of amino acids also improves the repair and maintenance of your muscles. Having a portion of amazing Paneer after your intense resistance training is also beneficial for your fitness goals.

2. Paneer nutrition helps promote weight loss.

Studies have shown that the power-packed combination of calcium & protein in Paneer helps people to lose weight easily. Paneer is also equally capable of giving you feelings of fullness just like eggs.

With the beneficial effects of weight loss exercises, these feelings of fullness may help you reduce and maintain your weight fast with less eating.

3. Paneer nutrition helps increase your bone strength.

The power-packed combination of calcium, phosphorus and protein present in Paneer is best to ensure the strength of your bones and teeth.

Paneer is well equipped to improve your overall musculoskeletal health. It helps you ensure that your muscles, joints and bones work well together without pain.

It may also help you become confident to carry out the strenuous activities like hiking or running with ease and without discomfort.

4. Paneer nutrition helps control your blood sugar levels.

Paneer is good for the diabetics as well as the pre-diabetic people with high blood sugar issues.

The power-packed combination of protein & magnesium provides insulin resistance and also helps to prevent abrupt hikes and declines of blood sugar levels.

Paneer helps to control blood sugar better when it is taken with a regular 30 minutes of physical activity.

The increased muscle movement improves the utilization of excess insulin produced by the pancreas to break down extra glucose present in the blood.

Insulin resistance is the condition when the muscles, fat and liver cells are unable to respond well to insulin and glucose activity in blood.

5. Paneer nutrition is good for your heart health.

The MUFAs and PUFAs present in Paneer promote good heart health. The power-packed combination of oleic acid, omega-3 and conjugated linoleic acid prevents you from cardiovascular risks.

Good heart health is responsible for improved blood circulation throughout your body. A healthy blood and oxygen flow throughout the body boosts the overall efficiency of your vital body organs like brain, lungs and heart.

6. Paneer nutrition increases Antioxidant activity in your body.

As an excellent source of selenium, Paneer promotes higher antioxidant activities in your blood. It boosts the antioxidants in the blood to neutralize the oxidative stress causing free radicals in your body.

Higher antioxidant activities are good for overall health benefits like slow ageing, higher immunity or good hair & skin health.

They may also help to reduce the risk of many chronic diseases, including brain diseases, heart diseases, and certain cancers.

7. Paneer nutrition prevents you from anaemia.

As an excellent source of essential vitamin B12, Paneer helps the body to promote good red blood cells count and never lets one face Anaemia. An anaemic body is prone to fatigue and weakness.

Effective red blood cells count is important for oxygen transport to your vital organs. Higher vitamin B12 levels in Paneer make you energetic and always prevent from fatigue and weakness.

Know Paneer Nutrition Enjoy Its 7 Best Health Benefits TNH Paneer nutrition TNH, FEATURED, FOOD NUTRITION Health benefits, Nutrition, TNH The Nutrition Hunt Smit Kumar

Paneer: Q&A

  • Q: Is your Paneer made from the good quality milk of a grass-fed buffalo or cow?
  • A: It is good to ensure that you are buying Paneer from the right source otherwise the benefits you want to relish with your Paneer nutrition may hamper. It is found that sometimes various farm animals are injected synthetic hormones for extra growth and production to get increased monetary benefits. Such ingenuine farm produces may lead to hormone imbalance in the body.
  • Q: Can I take Paneer daily to reach my fitness goals?
  • A: Yes, but you must ensure to exercise daily for at least 30 minutes.
  • Q: Can I take Paneer often if I don’t exercise regularly?
  • A: It is okay to consume small servings of Paneer with other foods. Paneer is a healthy and appetizing whole food to boost your health.

When should you minimize or avoid Paneer?

Paneer should be minimized if you have a sensitive digestive system, especially in the case of lactose-intolerant people.

Since Paneer is a fresh but non-aged cheese, its lactose content is higher in comparison to other popular Cheddar, Mozarella and Parmesan types.

As the lactose content decreases with the ageing process, aged cheeses become more digestive system-friendly but often at the cost of higher sodium, fat and cholesterol levels.

Higher Sodium levels may lead to increased blood pressure, bloating and weight gain issues.

In the case of chronic cardiovascular disorders, it is recommended that Paneer consumption should be moderated or minimized to tolerable limits.

Due to higher saturated fat & cholesterol levels, switching to lean protein sources is preferable in such cases.

Paneer Nutrition: All in all

The comparison of nutritional profiles of the most popular cheese variants around the world suggests that Paneer is the best contender for highest protein content. 

Overall, in terms of health, Indian cottage cheese aka Paneer is one of the best vegetarian protein sources. But there must be a slight precaution for Sodium levels and lactose intolerance.

For the best care of higher sodium levels and saturated fats, one must take as much water as possible with a proper workout routine to increase metabolism in the body.

Also, the zero fibre content of Paneer must be taken care of; by the daily intake of fruits and vegetables as salads with Paneer to eliminate any chances of constipation.

Overall, Paneer is a lovable whole food to relish our daily dishes. At least 30 minutes of physical activity is good enough to enjoy the best benefits of any cheese.

Additional Sources:

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit.

4 thoughts on “Know Paneer Nutrition & Enjoy Its 7 Best Health Benefits

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    • July 14, 2020 at 10:09 pm

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