All You Should Know About Paneer nutrition facts

Written by tanaypatel5212

June 18, 2021

 Paneer Nutrition Facts | Low Fat Paneer | Paneer Nutrition

Almost every Indian people have eaten paneer once in their life, Paneer is one of the famous Indian cuisines. Let’s check out Paneer nutrition facts and the benefits of eating paneer in a healthy range.

How Paneer can help to build muscles?

Paneer is a great source of protein for vegetarian people. If you are a vegetarian and want to gain muscle and a healthy body, you can add paneer to your diet.

Also, you can add low-fat paneer if your paneer contains a high amount of fat. The basic difference between low-fat paneer and high-fat paneer is the amount of fat within paneer. You can check Paneer nutrition facts if you buy from dairy or from the shop.

Paneer tikka, Paneer butter masala, Paneer handi, Palak paneer are some of the awesome paneer dishes. Almost every wedding dish contains at least one paneer item, without paneer about so many Indian dishes are incomplete.

Non-vegetarian can have protein from foods like fish, chicken, and other non-veg dishes, but protein sources are limited but not zero for vegetarian people.

Veg foods like paneer, soybean, broccoli are the best sources to get protein and a healthy body. And they are also easily available in the market and online food stores.

Some people think that eating paneer can make them fat and chubby but it is a totally wrong interpretation. You can eat paneer without any fear unless you eat too much paneer on regular basis.

Not in only paneer nutrition facts if you eat some particular thing without any limit and control daily, you may have chances to get the adverse effect in your body.

Paneer Nutrition Facts in 40 grams of Paneer

According to NDTV foods, 40 grams of paneer contains :

  • Protein         7.54gm
  • Fat                 5.88gm
  • Carbs         4.96gm
  • Energy         103.15Kcal
  • Folates         37.32microgram
  • Calcium         190.4mg
  • Phosphorus     132mg
  • Sat Fat         3540.4mg
  • MUFA         1720mg
  • PUFA         175.6mg
Video Courtesy: Food nutrition facts and FITNESS (YouTube)

 Nutritional Information per 100 g

According to chitaledairy 100 g Paneer contains:

Energy 343 kcal From Fat 242 kcal
                                                                    % Daily Value
Total Fat                                 26.9 g            41.4%
Saturated Fat                       18.1 g             90.5%
Trans fatty acid                   < 0.1 g
Cholesterol                           56.2 mg         18.7%
Sodium                                  22.1 mg         0.9%
Total Carbohydrates           6.1 g               2.0%
Sugar (Added)                      0.0 g
Protein                                  19.1 g            38.2%
Vitamin A                              210 mcg       14.0%
Calcium                                 420 mg         42.0%
Iron                                        2.16 mg        12.0%

Is Paneer Is Good For Health?

Whatever you eat is made up of pure milk and good food is good for your health. Unless if you have idiosyncrasy or any kind of allergy and if you eat more than normal for a longer time.

Also if you think that eating paneer will make you fat you can also eat low-fat paneer, you can make low-fat paneer at home within 30 minutes. We also have an article about how to make low-fat paneer at home.

Benefits Of Eating Paneer.

With Paneer nutrition facts we will also discuss the benefits of eating paneer in your diet or meal plan. Here are some of them :

Helps in weight loss 

  • Paneer contains small chains of fatty acids
  • Easily digestible fats and low carbs

Eating fatty food can make you obese but unlike other dairy, products the panner contains more amount of small fatty acid chains and easily digestible fats. Due to this paneer gets easily digestible and does not deposit fat under your body.

Lowers risk of cancer in male and female

  • Paneer contains vitamin D and calcium
  • Also, it is rich in Sphingolipids and protein

During the climatic or menopause period, women increase of chance of breast cancer. Vitamin D and calcium play a major role to prevent breast cancer during this menopausal time.

Also sphingolipids and protein help in combating colon cancer and prostate cancer in males also.

Strong teeth and bones

As we all know paneer is a great source of vitamin D and calcium, these two components help in making teeth and bone stronger.

Also, calcium promotes the normal functioning of the nervous system and muscular system.

Increase normal functioning of the digestive system.

The digestive system is one of the major systems of our body, All the energy we utilize to work comes from breaking down food in the digestive system. Any defect or damage to it can cause an effect on other systems also.

Paneer contains magnesium and phosphorus, these two components are essential for the normal functioning of the digestive system.

Magnesium acts as a laxative 

Phosphorus improves normal bowel functioning.

In these two ways, paneer helps to digest food and producing energy in the body.

Good food for diabetic patients.

Normally doctors do not advise eating more dairy products for diabetic patients. But paneer contains magnesium which helps to maintain blood sugar levels.

Also, it contains low carbs which are good food for diabetic patients.

Strong Immune System

Paneer is good food for building a healthy immune system, It contains vitamin B complex, which is great for growing children. Also, paneer promotes hemoglobin synthesis helps in building a strong immune system.

Moreover consuming paneer on regular basis can help to improve conditions like asthma and bronchitis. It also enhances memory in growing children.


Here are some of the paneer nutrition facts, we hope this article will help you to gain more knowledge about paneer nutrition facts. Also if you have any doubt regarding any nutrition and medical condition you can tell us in the comments section.

Stay tuned with us for more amazing and informative content about medical stuff.

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