Health Fitness House

Paneer Protein Per 100g: Nutritional Value and Health Benefits

Home » Blog » Paneer Protein Per 100g: Nutritional Value and Health Benefits
Image default

Are you planning to start a healthy diet? You have got the right post. In this article, we will discuss the Paneer Protein Per 100g, which will help you save time. You can get complete information on types of Paneer, Nutritional Value, Benefits of Eating Paneer, and Paneer Recipes. Let us introduce Paneer and its importance, but if you are in a hurry, you can scroll a little and get the required information.

Paneer is a type of fresh cheese. It’s typical Indian cuisine that provides you with protein and probiotics. Paneer isn’t like “typical” milk cheese made with creature rennet; however, it is produced using milk with lemon juice or vinegar. Consequently, it is a vegetarian cheese that can be effortlessly made at home, or if you don’t have time, you can buy it from the market. There are different types of paneers available in the market.

Please check the table below to get information about the types of paneers in the market.

Different Types of Paneer Available in the Market

Different Types of Paneer Available in the Market

S.No Type of Paneer Brand Name Price (INR) Price (USD) 100g Packet Available Price for 100g Packet (INR) Price for 100g Packet (USD)
1 Fresh Paneer Amul 250 3.00 Yes 30 0.36
2 Malai Paneer Mother Dairy 270 3.25 Yes 27 0.32
3 Organic Paneer Organic India 350 4.20 Yes 35 0.42
4 Low-Fat Paneer Gowardhan 320 3.80 Yes 32 0.38
5 Tofu Paneer (Soy Paneer) Nutrela 200 2.40 Yes 20 0.24
6 Masala Paneer Nestle 300 3.60 Yes 30 0.36
7 Cottage Cheese Paneer Vijaya 280 3.35 Yes 28 0.34
8 Homestyle Paneer Milky Mist 260 3.10 Yes 26 0.31

Tips and Tricks While Selecting Paneer

Picking the right Paneer is essential for taste and nutrition. Here are a few hints and tricks you with choosing the best Paneer:

  • Freshness
  • Texture
  • Color and Appearance
  • Ingredients
  • Source of Milk
  • Brand Reputation
  • Packaging
  • Certifications
  • Usage Recommendations
  • Storage and Handling

Nutritional Value of Paneer Per 100g

Nutrient Value (g) % Daily Value (DV)*
Protein 18-20 g 36-40%
Energy 321 kcal
Total Fat 22-25 g 34-39%
Saturated Fat 14-16 g 70-80%
Cholesterol 84-89 mg 28%
Carbohydrates 3.5-4.5 g 1-2%
Sugars 2.8 g
Dietary Fiber 0 g 0%
Calcium 480-714 mg 48-71%
Iron 0.2 mg 1%
Sodium 18-916 mg 1-39%
Potassium 157.4 mg 3%

Essential Nutrients in Paneer

Nutrient Value per 100g Benefits
Calcium 480-714 mg It is crucial for strong bones and teeth; it benefits muscle function and nerve transmission.
Phosphorus 252 mg It provides bone strength and aids in energy production and cell function.
Essential Amino Acids Complete set It contains all 9 vital amino acids that benefit vegetarians and vegans.

10 Benefits of Eating Paneer

  • Rich Source of Protein
  • Supports Muscle Building and Repair
  • Aids in Weight Management
  • Strengthens Bones and Teeth
  • Improves Digestion
  • Boosts Immune System
  • Reduces Risk of Diabetes
  • Enhances Heart Health
  • Promotes Brain Function
  • Supports Skin Health

Top 10 Easy and Delicious Paneer Recipes

Top 10 Easy and Delicious Paneer Recipes

S.No Recipe Description
1 Paneer Salad Grilled Paneer tossed with tomatoes, cucumbers, onions, and tangy lemon.
2 Paneer Paratha Dough stuffed with spiced paneer mixture, perfect for breakfast.
3 Paneer Bhurji Crumbled Paneer cooked with tomatoes, onions,  and spices.
4 Paneer Tikka Marinated paneer cubes in yogurt and spices, grilled or baked.
5 Paneer Sandwich Grilled Paneer, chutney, and vegetables on your favorite bread.
6 Paneer Butter Masala Paneer cooked in a rich and creamy tomato sauce.
7 Palak Paneer Paneer cooked with pureed spinach and spices.
8 Shahi Paneer Paneer in a creamy cashew nut and tomato gravy.
9 Chilli Paneer Paneer cubes stir-fried with onions, bell peppers, and a spicy sauce.
10 Paneer Pakora The Paneer pieces are coated in spiced gram flour batter and deep-fried.

Paneer Protein Compared to Other Protein Sources (per 100g)

S.No Protein Source Protein (g) Other Notable Nutrients
1 Paneer 18-20 g Calcium, Vitamin D, Phosphorus, Selenium
2 Skinless, Boneless Chicken Breast 31 g Low in fat
3 Tofu (Soy Paneer) 8 g Iron, Manganese
4 Lentils 18 g Fiber, Folate
5 Eggs 12 g Healthy fats, Vitamins A, B12, Choline
6 Greek Yogurt 10 g Probiotics, Calcium, Vitamin B12
7 Cottage Cheese (Low-fat) 11 g Calcium, Vitamin B12, Phosphorus
8 Almonds 21 g Healthy fats, Vitamin E, Magnesium
9 Quinoa 4 g Fiber, Iron, Magnesium, Zinc
10 Salmon 20 g Omega-3 fatty acids, Vitamin D, B Vitamins


Lastly, I hope the above information helps you to start your healthy Paneer diet.