Healthy benefits to know about Paneer & its nutrition

Paneer is a good source of protein for vegetarians. It is also one of the most loved foods on the Indian menu. No special occasion like marriage or any family function for that matter is ever complete without a paneer dish. Adults and kids like paneer equally. The taste of paneer is so good that it tastes lip-smacking in any form. Either as gravy or as a starter or as in pulao or biryani, paneer just rocks!

Another great advantage of eating paneer is its nutrition. Paneer’s nutrition is on par with any non-vegetarian food. It also offers plenty of health benefits. As we move along this post, let us talk about the health benefits of paneer and its nutrition.

Paneer Nutrition

The paneer nutritional value per 100g includes 296 kcal and 20 grams of protein per every 100grams of paneer. Additionally, it also provides 14 grams of saturated fat and 4.5grams of carbohydrates.


The protein in paneer is equivalent to that in an egg. Hence paneer makes an excellent substitute for an egg when it comes to protein sources. This is another reason why vegetarians prefer paneer as a source of healthy protein.

It is a common misconception that paneer is rich in calories. As seen from above, paneer provides 296kcal per 100 grams. As paneer is often made in creamy gravies which use cashew nuts and oil in high doses, the paneer dishes contain high calories. When consumed grilled as a starter with plenty of vegetables or as raw, paneer provides nominal calories.

Health benefits of paneer

Paneer provides many health benefits.

  • Excellent source of calcium: Being derived from milk, paneer is a great source of calcium. For those who do not like to drink milk, you can provide paneer as an alternative source of calcium. Kids and pregnant women would love to eat paneer without any hassles. 

  • Rich in protein: As mentioned earlier, paneer is rich in protein. If you are planning to stop eating meat, you can rely on paneer for protein. For vegetarians, paneer is a go-to source of protein.

  • Induces sleep naturally: Eating paneer before two hours of bedtime is proven to induce sleep naturally. Paneer contains chemicals that trigger serotonin, the sleep hormone that regulates our sleep quality. 

  • Helps in Weight management: Paneer provides the feeling of fullness. Just a small amount of paneer is enough to kickstart that full tummy feeling. It also prevents hunger pangs. This is because of the paneer protein. This is also why many restaurants offer paneer as a starter in the buffet to save costs on the reduced portion of the main course.

  • Suits people of any age: Paneer can be taken by people of any age. Be it children or adults, everyone can relish paneer in healthy portions. It provides benefits equally for everyone.

  • Post-workout food: Paneer is rich in protein and calcium. Hence it serves as a good choice of post-workout food to relax muscles. Those who work out regularly should incorporate paneer in their daily menu.

  • Helps maintain the health of skin and eyes: Paneer is rich in vitamin A too. It nourishes skin and eyes from within. Regular intake of paneer can improve skin health.

  • Diabetic-friendly: Paneer contains magnesium and micronutrients. It regulates blood sugar levels and does not allow the spike of blood sugar in diabetics. Hence, paneer helps to manage sugar levels in diabetic patients. Thus, they can include paneer in their diet within control portions.

Conclusion

Paneer is a good source of protein and calcium. Vegetarians benefit from incorporating paneer in their daily menu. It is also a health booster and comes with many nutritional benefits. Consume paneer in moderation to avail its health benefits.



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