1 serving (100 grams) contains 265 calories, 18.0 grams of protein, 20.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
631.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 28.6 g | 143% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 42.9 g | 85% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1142.9 mg | 87% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 119.0 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled paneer
Grilled paneer is a popular dish rooted in Indian cuisine, where paneer (a soft, fresh cheese made from cow or buffalo milk) is marinated with spices and grilled to perfection. Known for its smoky flavor and firm texture, grilled paneer is a high-protein dish often served as an appetizer or in salads, wraps, and curries. Paneer is nutritionally rich, providing approximately 265 calories, 20g of protein, and 21g of fat per 100g serving. It is an excellent source of calcium, phosphorus, and vitamin B12, making it a nutrient-dense food choice, particularly for vegetarians seeking high-quality protein. Its moderate fat content also provides energy, while being low in carbohydrates makes it suitable for various diets.
Health Benefits
- High-protein content supports muscle repair and growth (20g protein per 100g serving).
- Rich in calcium (208mg per 100g) contributes to strong bones and teeth.
- Contains vitamin B12, which supports brain health and red blood cell formation.
- Provides phosphorus (150mg per 100g), essential for maintaining healthy bones and energy metabolism.
- Low in carbohydrates, making it suitable for weight management and low-carb diets.
Dietary Considerations
Selection and Storage
Store paneer in an airtight container in the refrigerator and use within 2-3 days. For grilled paneer, refrigerate leftovers promptly and consume within 24 hours to maintain freshness.
Common Questions About Grilled paneer Nutrition
Is grilled paneer high in protein?
Yes, grilled paneer is a rich source of protein, making it an excellent choice for muscle building and maintenance. A 100g serving of paneer typically provides around 18-20g of protein, depending on the brand and preparation method.
Can I eat grilled paneer on a keto diet?
Yes, grilled paneer is compatible with a keto diet as it is low in carbohydrates and high in fat and protein. A 100g portion contains about 1-2g of carbs, making it suitable for maintaining ketosis while providing essential nutrients.
What are the health benefits or concerns of eating grilled paneer?
Grilled paneer is a good source of calcium, protein, and healthy fats, which promote strong bones and muscle health. However, it is also high in saturated fat, with around 20-21g of fat per 100g, which may need moderation if you are watching your cholesterol levels.
What is the recommended serving size for grilled paneer?
A typical serving size for grilled paneer is around 100g to 150g, which provides sufficient protein and calories for a meal or snack. It is advisable to pair grilled paneer with fiber-rich vegetables to create a balanced meal.
How does grilled paneer compare to grilled tofu?
Grilled paneer is higher in protein and fat compared to grilled tofu, but it has significantly more calories due to its dairy content. For reference, grilled tofu (100g) provides 8-10g of protein and is much lower in fat, making it a lower-calorie choice suitable for vegan diets, while paneer is ideal for those seeking a richer flavor and higher calorie intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
