Calories in Paneer & Nutrition Facts - Research Backed

Paneer, also known as cottage cheese, is a delightful ingredient in almost every Indian cuisine. It is part of salads, soups, starters, curries, and even sweets. It stimulates the taste buds and provides high nutrition to the body. But, do you know how many calories are in paneer?

Calories in Paneer

Panner is made by curdling milk with lemon or vinegar. So, being a dairy product, it is high in milk fats, milk proteins and lactose. As study shows, It is a complete source of protein and has all the amino acids required by the body. The protein helps in maintaining muscle health and proper body functioning. It provides instant energy, increases immunity and improves body metabolism.

Paneer is a rich source of protein and calcium. It provides 31% of the daily body requirement of calcium and 2% of the daily potassium requirement. Calcium strengthens the bones and teeth. Potassium in the paneer helps improve memory, and selenium helps treat infertility.

It also provides omega-3 and omega-6 fatty acids that help with the healthy functioning of the heart, brain and body joints.

Paneer is a major part of the vegetarian diet. It is also useful in weight loss regimes. As per the research by the US Department of Agriculture, the calories in 100 gm paneer is 321 Kcal.

Paneer Nutrition Facts

The calories in 100 gm paneer are evaluated for paneer made with pasteurised milk and vinegar.

Is Paneer Good for Fat Loss?

Yes, paneer can be good for fat loss. It is important to have a healthy and nutritious diet for weight loss. Being rich in protein, paneer is a perfect meal for weight loss. It has high protein and low carbs. The healthy fats present in paneer are digested by the body slowly, so you feel full for a longer time.

It also prevents binge eating by curbing hunger. The linoleic acid present in it burns the body fat. It also provides essential nutrients like calcium, potassium and selenium.

If you take paneer for breakfast, it maintains your energy levels round the clock. It is important to make healthier versions of paneer dishes like salads and healthy paneer starters instead of heavy paneer curries. Including these healthy dishes in your diet will help shed the extra kilos.

Is Paneer Good Fat or Bad Fat?

Paneer is considered a dairy product with healthy fats and is highly nutritious. It also helps in regulating cholesterol and blood pressure. Getting paneer calories in a balanced diet will make you fit and not fat. However, if the ingredient is prepared from milk with cream, it can have extra fats and calories.

What Is the Healthiest Way to Eat Paneer?

Paneer is a versatile food that goes well with almost everything. It can also be eaten raw. Raw paneer has fewer calories and fats than fried paneer. You can add raw paneer in salads and sandwiches or grate as a topping on your curries or vegetables. You can also eat raw paneer with mint chutney, mayonnaise or salsa dips.

One of the easiest, tastiest and healthiest paneer recipes is ‘Masala Paneer’. Simply cut the paneer into cubes, sprinkle some chat masala, black pepper, salt and fresh lemon juice, and the dish is ready. You can also add oregano, mixed herbs or chilli flakes to add more flavour.

You can also roast, grill or fry the paneer. But cooking paneer does destroy some of its nutritional value and add extra calories. So it is better consumed raw. Also, one should not eat too much paneer. It can cause bloating and an upset stomach. A maximum of 150-200 gm of paneer is sufficient for the body in a day.

Also Read: Calories in Puffed Rice ~ Is it Good For Weight Loss

Can We Eat Paneer at Night?

Most nutritionists advise against midnight snacking of paneer. This is because it is believed that eating paneer at night can induce weight gain.

However, as per a study conducted by Florida State University researchers and published in the British Journal Of Nutrition, having cottage cheese one hour before bedtime has no negative impact on body metabolism. On the contrary, it improved muscle quality, and there was no weight gain.

Conclusion

Paneer or cottage cheese is a highly nutritional food that is a must-add in everyone’s diet. A healthy amount of paneer, around 150 grams per day, can be eaten in raw, grilled, toasted or fried form. It is a major part of Indian cuisines.

Paneer has low carbs, high protein and healthy fats. It is rich in calcium, potassium and selenium, which boost overall health. It reduces cholesterol, curbs hunger and provides instant energy. It can be used in weight loss regimes as a healthy dinner or late-night snack. Add paneer calories to your diet for a healthy body.

References

• François Mariotti1 and Christopher D. Gardner, November 2019; Dietary Protein and Amino Acids in Vegetarian Diets—A Review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/
  
• Omega-3 Fatty Acids - https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  
• Florida State University News; Late night snacker? Make it cottage cheese - https://news.fsu.edu/news/health-medicine/2018/10/25/late-night-snacker-make-it-cottage-cheese/