1 serving (30 grams) contains 80 calories, 4.3 grams of protein, 6.4 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
636 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.4 g | 65% | |
| Saturated Fat | 34.3 g | 171% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 170.4 mg | 56% | |
| Sodium | 1713.6 mg | 74% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.3 g | 68% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1200 mg | 92% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 170.4 mg | 3% | |
* 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 Panir
Paneer (or Panir) is a fresh, non-aged cheese commonly used in Indian, Middle Eastern, and South Asian cuisines. It is made by curdling milk with a food acid like lemon juice or vinegar, then pressing the curds into a solid block. Paneer is a versatile ingredient, often added to curries, grilled dishes, or even salads. Nutritionally, paneer is rich in protein (14.29g per 100g), making it a valuable source of this macronutrient, especially for vegetarians. It is high in fat (21.43g per 100g) and provides a significant amount of calcium (500mg), which supports bone health. Paneer is also low in carbohydrates (3.57g per 100g) and contains negligible fiber or vitamins like vitamin C or D. It can be part of a balanced diet when consumed in moderation due to its fat content.
Health Benefits
- High-protein content (14.29g per 100g) supports muscle repair and growth.
- Rich in calcium (500mg per 100g), aiding in maintaining strong bones and teeth.
- Low in carbohydrates (3.57g per 100g), making it suitable for low-carb diets.
Dietary Considerations
Selection and Storage
Store paneer in an airtight container in the refrigerator and consume within 2-3 days. It can also be frozen, but this may slightly affect its texture.
Common Questions About Panir Nutrition
Is paneer high in protein?
Yes, paneer is a good source of protein, offering about 14.29 grams of protein per 100 grams. This makes it a great option for building and maintaining muscle, especially in vegetarian diets. It also contains all essential amino acids, making it a complete protein.
Can I eat paneer on a keto diet?
Paneer is an excellent choice for a keto diet because it is low in carbs, with only 3.57 grams of carbohydrates per 100 grams. Its high fat content, at 21.43 grams, aligns well with the macro requirements of a ketogenic diet. Just ensure your overall portion size fits your daily carb limit.
What are the health benefits of eating paneer?
Paneer offers several health benefits, including being a high-quality protein source that supports muscle health and repair. It's also rich in calcium, which promotes strong bones and teeth. However, it contains 714 mg of sodium per 100 grams, so those monitoring their sodium intake should consume it in moderation.
What is the recommended serving size for paneer?
A typical serving size of paneer is about 50-100 grams, depending on your dietary goals. A 50-gram serving provides roughly 133 calories, 7 grams of protein, and 10.7 grams of fat, making it a balanced option for most meals.
How does paneer compare to tofu?
Paneer and tofu are both popular protein sources, but they differ in nutritional content and suitability for diets. Paneer is higher in fat (21.43g) and calories (265) compared to tofu, which typically has around 7g of fat and 144 calories per 100g. Tofu is plant-based, making it vegan-friendly, while paneer is derived from milk, suitable for vegetarians but not vegans.
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.
