1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 32.0 mg | 10% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 48 g | 17% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 6.4 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 400.0 mg | 30% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 240 mg | 5% | |
* 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 Paneer sandwich
A paneer sandwich is a popular snack or meal combining paneer, a fresh Indian cheese, with bread and various toppings or spreads such as vegetables, chutneys, or spices. Paneer originates from the Indian subcontinent and is widely used in Indian cuisine due to its versatility and mild flavor. Nutritionally, paneer is rich in protein, calcium, and phosphorus, making it a great option for muscle and bone health. When combined with whole-grain bread and fresh vegetables, a paneer sandwich can provide a balanced mix of macronutrients and dietary fiber, while also containing vitamins like B12 from the paneer and vitamins A and C from the vegetables. It can be tailored to suit various dietary preferences, being vegetarian-friendly. However, the fat composition, including saturated fats from paneer, should be considered for those monitoring calorie intake or lipid levels.
Health Benefits
- Rich source of calcium, which supports strong bones and teeth.
- Contains phosphorus, aiding energy metabolism and maintaining cellular health.
- High in protein, supporting muscle development and repair.
- Includes vitamin B12 from paneer, essential for red blood cell formation and nervous system function.
- Vegetables added can provide dietary fiber, improving digestion and overall gut health.
Dietary Considerations
Selection and Storage
Store the sandwich components separately to maintain freshness. Keep paneer refrigerated and consume within 3-5 days of opening. Assemble the sandwich just before eating to avoid sogginess.
Common Questions About Paneer sandwich Nutrition
Is a paneer sandwich high in protein?
Yes, a paneer sandwich can be a good source of protein due to paneer, which contains approximately 18 grams of protein per 100 grams. The overall protein content will vary depending on the amount of paneer used, but it's generally considered a high-protein vegetarian option.
Can I eat a paneer sandwich on a keto diet?
A paneer sandwich would not typically fit into a keto diet due to the bread, which is high in carbs. However, you can modify it by using low-carb bread alternatives or wrapping the paneer and vegetables in lettuce to make it keto-friendly.
What are the health benefits of a paneer sandwich?
Paneer is rich in calcium, protein, and healthy fats, promoting strong bones and muscle growth. Depending on the vegetables and bread used, a paneer sandwich can also provide dietary fiber and vitamins such as vitamin A and vitamin C.
What is the recommended serving size for a paneer sandwich?
A standard serving size for a paneer sandwich is typically one sandwich, which is usually made with 50-75 grams of paneer. This portion provides a balanced combination of nutrients but should be adjusted based on your dietary needs and calorie goals.
How does a paneer sandwich compare to a grilled cheese sandwich nutritionally?
A paneer sandwich is generally higher in protein and calcium compared to a grilled cheese sandwich due to the paneer. Grilled cheese sandwiches, depending on the type of cheese, may contain more saturated fat. Paneer sandwiches also allow for more versatility with vegetables, adding fiber and vitamins that a standard grilled cheese may lack.
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.
