1 serving (100 grams) contains 265 calories, 18.3 grams of protein, 20.8 grams of fat, and 3.4 grams of carbohydrates.
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Nutrition Information
Calories |
637.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50 g | 64% | |
| Saturated Fat | 31.5 g | 157% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 134.6 mg | 44% | |
| Sodium | 52.9 mg | 2% | |
| Total Carbohydrates | 8.2 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 6.2 g | ||
| protein | 44.0 g | 88% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1153.8 mg | 88% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 360.6 mg | 7% | |
* 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 Roasted paneer
Roasted paneer, a popular dish in Indian and South Asian cuisine, is made by grilling or baking paneer cubes (Indian cottage cheese) with spices and herbs. Paneer is a fresh, non-aged cheese made from curdled milk and lemon juice or vinegar. It is rich in protein, calcium, and healthy fats, making it an excellent addition to vegetarian diets. A 100-gram serving of paneer provides about 18 grams of protein, 20% of the daily calcium recommendation, and around 14 grams of fat, contributing to muscle repair, bone health, and energy. Paneer is a versatile ingredient and a staple in many traditional recipes, often spiced and roasted for enhanced flavor without excessive oil, preserving its nutrient profile.
Health Benefits
- High protein content (18g/100g) supports muscle repair and growth.
- Rich in calcium (20% of daily needs/100g) promotes strong bones and teeth.
- Contains phosphorus, important for energy production and bone health.
- Good source of fat-soluble vitamins such as Vitamin A, supporting eye health.
- Ensures satiety due to its healthy fat content, aiding weight management.
Dietary Considerations
Selection and Storage
Store paneer in an airtight container in the refrigerator and consume within 3-4 days. Pre-marinated, roasted paneer should be kept in clean, dry conditions and refrigerated to preserve its flavor and safety.
Common Questions About Roasted paneer Nutrition
Is roasted paneer high in protein?
Yes, roasted paneer is a rich source of protein, with approximately 18-20 grams of protein per 100 grams. It is an excellent option for those looking to increase their protein intake, especially in vegetarian diets.
Can I eat roasted paneer on a keto diet?
Yes, roasted paneer is suitable for a keto diet as it is low in carbohydrates, with only about 1-2 grams of carbs per 100 grams. Its high fat content, around 20 grams per 100 grams, makes it well-suited for keto meal plans.
What are the health benefits and concerns of consuming roasted paneer?
Roasted paneer offers several health benefits, including being a great source of calcium, protein, and essential vitamins like B12. However, it is also high in saturated fats and sodium, which might be a concern for individuals with heart disease or hypertension.
What is the recommended serving size for roasted paneer?
A typical serving size of roasted paneer is about 100 grams, which provides around 265 calories. Moderation is key to managing calorie intake, especially for those on weight management or calorie-restricted diets.
How does roasted paneer compare to tofu in terms of nutrition?
Roasted paneer is higher in calories and fat, with approximately 265 calories and 20 grams of fat per 100 grams compared to tofu, which has around 80 calories and 4 grams of fat. However, paneer provides more protein, while tofu is lower in calories and is a vegan-friendly option.
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.
