paneer
Also known as: Indian cottage cheese, fresh cheese, पनीर
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Also known as: Indian cottage cheese, fresh cheese, पनीर
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Crispy fried paneer cubes tossed in a spicy, tangy, and savory sauce with bell peppers and onions. This Indo-Chinese favorite is a crowd-pleaser, perfect as an appetizer or a main course with fried rice.
A creative twist on a street food classic! Crispy tikkis made with protein-packed paneer and boiled eggs, drizzled with tangy chutneys and creamy yogurt. This chaat is a flavor explosion in every bite, perfect for an evening snack.
Paneer is a highly nutritious dairy product, rich in high-quality protein and calcium, essential for muscle building and strong bones. It also provides phosphorus, selenium, and potassium. However, it is relatively high in saturated fat and calories, so moderation is key for a balanced diet.
Per 100g, paneer contains approximately 321 calories and 18.3g of protein. It's also quite high in fat, with about 25g per 100g, and very low in carbohydrates at 1.2g. This makes it an excellent source of protein for vegetarians.
Paneer can be beneficial for weight loss due to its high protein content, which promotes satiety and helps preserve muscle mass during calorie restriction. However, its high-fat and calorie density mean portion control is crucial. Incorporate it into a balanced diet with plenty of vegetables.
Paneer is vegetarian, as it is made from milk, a dairy product. However, it is not vegan because vegans avoid all animal products, including dairy. It's a popular protein source in vegetarian diets.
Yes, pure paneer is naturally gluten-free. It is made solely from milk and an acidic coagulant (like lemon juice or vinegar), with no grains or gluten-containing ingredients. Always check labels for any added ingredients if purchasing pre-packaged paneer.
Yes, paneer is generally suitable for diabetics and those on low-carb diets due to its very low carbohydrate content (around 1.2g per 100g). Its high protein and fat content can help manage blood sugar levels and provide sustained energy. Always monitor portion sizes due to its calorie density.
Paneer is incredibly versatile and can be fried, grilled, baked, or added directly to curries and gravies. It doesn't melt like other cheeses, maintaining its shape and firm texture. Popular methods include pan-frying cubes until golden or simmering it in sauces.
paneer is a versatile ingredient found in cuisines around the world. With 321 calories per 100g and 18.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the dairy category with complete nutrition information.
View all dairy →Paneer has a mild, milky, and slightly tangy flavor with a firm, crumbly, yet moist texture. It readily absorbs the flavors of spices and sauces it's cooked with. It's a staple in Indian cuisine, used in dishes like Palak Paneer, Shahi Paneer, Paneer Tikka, and various curries.
Fresh paneer should be stored in the refrigerator, preferably submerged in cold water in an airtight container, changing the water daily. This helps keep it fresh and soft. Store it in the coldest part of your fridge for optimal freshness.
Yes, paneer can be frozen to extend its shelf life. Wrap it tightly in plastic wrap or place it in an airtight freezer bag. Freezing can alter its texture slightly, making it a bit more crumbly or porous upon thawing, but it remains suitable for cooking, especially in gravies.
