Paneer Nutrition: Protein, Fats & Carbs in Paneer

Indians love Paneer. Did you know, paneer does more than just entice your taste buds? These are a few benefits of adding paneer to your usual diet.

In any Indian restaurant, the vegetarian section of the menu is incomplete without paneer in it. Eating paneer has a number of benefits, most of which are unknown to most people.

To get the full benefits of paneer, the way it is eaten also matters. Raw paneer is very healthy. It can be eaten as it is or you can sprinkle some pepper and salt on it before eating. If you prefer to eat paneer in the form of a curry, it is better to add it to the curry as it is and not fry it first.

Paneer is believed to be unhealthy by many people. People believe paneer is difficult to digest, fattening and not good for regular consumption. In reality, paneer is actually very easy to digest. It does have fats but these are unsaturated fats that aid good health. There are many more benefits of paneer that might take you by surprise.

Paneer Nutritional Value

Ever wondered what are the nutrients you would get from paneer? These are nutritional facts for paneer (100 grams)

Protein18.85 grams
Fats14.7 grams
Energy257.875 Kcal
Folates93.3 micrograms
Carbohydrates12.4 grams
Calcium476 micrograms
Saturated Fats8851 micrograms
Monounsaturated fats4300 micrograms
Polyunsaturated Fats439 micrograms
Phosphorus330 micrograms

Protein in Paneer

Paneer is one of the best sources of protein for those following a vegetarian diet. Paneer contains all the nine essential amino acids. Proteins are also essential for maintaining growth, repairing tissue, maintaining immunity and maintaining our blood volume. On its own paneer can taste a little bland, but there are a number of delicious Indian dishes that taste absolutely delicious.

 Paneer Nutrition: Protein, Fats & Carbs in Paneer
Paneer Nutrition: Paneer contains all the nine essential amino acids.

Fats in Paneer

About 15% of paneer consists of fats. It is mostly saturated fats. However, it also has Monounsaturated fats (MUFA) which are healthy and help in lowering the LDL (bad cholesterol) in the blood. The main MUFA in paneer- Oleic acid has been known to help with lowering BP. Paneer also contains an omega-3 polyunsaturated fat-alpha Linoleic acid. This is known for lowering the risk of cardiac diseases. While there are many good fats in paneer, due to the amount of saturated fats, regulated consumption is advised.

Calcium and Phosphorus in Paneer

Paneer is a rich source of calcium and phosphorus. Calcium helps with the proper functioning of nerves and heart muscles. While calcium is known to help improve skeletal health, it does require a certain amount of help from phosphorous. The fact that we get both in paneer, makes it a very beneficial food item to consume. Phosphorus helps in releasing energy in the cells, supports the growth of the body and maintains acid-base balance in the body.

Carbohydrates in Paneer

Paneer has very little carbs making it perfect for those trying to cut out carbs from their diet.

Paneer is great for someone who keeps active or has a regular exercise regimen. For those who have a sedentary lifestyle, regular paneer consumption can lead to cholesterol build-up. Paneer tends to have a lot of moisture content in it, making it a breeding ground for bacteria especially if the water used is dirty. This is why it is important to buy only quality paneer. Cheap paneer may have been made in unsanitary conditions. This could lead to an upset stomach, diarrhea, food poisoning, etc. The high moisture content in paneer makes it a highly perishable product.

Benefits of Paneer

Helps in bodybuilding

Paneer is a protein-rich food article. 100 grams of paneer has about 18 grams of protein. Paneer is recommended to those who are trying to bulk up. The best brands of paneer are filled with protein and also has saturated fats, it can keep hunger at bay.

Builds strong teeth and bones

 Paneer Nutrition: Protein, Fats & Carbs in Paneer

Paneer is also rich in calcium making it great for teeth and gum health. It also has low levels of lactose in it, so the chances of cavities are greatly reduced.

Improves body metabolism

Paneer provides instant energy to the body and it also helps in improving body metabolism. Paneer helps with the digestion of excess fat and does not let excess fat get stored in the body. Paneer is a great source of Linoleic acid; this is the acid that helps in the burning of body fat. So, paneer would be a good addition to your diet if you wish to lose weight.

Reduces body and joint pain

Paneer can reduce body pains especially when it is lower back pain. It has omega-three and omega-six fatty acids which help in fighting arthritis and joint pains associated with old age.

Lowers Risk of Cancer

Paneer contains a good amount of selenium and potassium which may help lower risk to diseases such as cancer. The proteins in paneer help in lowering the chances of stomach and colon cancer. The risk of Prostate cancer, which is common in men, may be reduced by the intake of paneer.

Prevents skeletal deformation

Paneer helps in the prevention of skeletal deformation that can lead to hip and joint pains with the help of vitamin D. Paneer also has vitamin K and magnesium which helps in the development of strong bones.

Prevents stroke

Potassium in Paneer helps to reduce blood pressure in the body and helps prevent stroke. Potassium helps in fluid retention and it can also help in the prevention of muscle cramps. This benefits sports persons or gym goers who always need high fluid intake and want to build muscles.

Improves immune system

Paneer helps to improve and strengthen the immune system of the body. Respiratory diseases like asthma and bronchitis can be controlled by regular intake of paneer. It helps in improving hemoglobin levels in the body. The magnesium in paneer boosts the immune system.

Improves concentration and memory

Paneer helps in developing cartilages due to the presence of vitamin B. This also helps in improving concentration and memory in children.

Reduces menopause stress

Regular consumption of paneer can help reduce menopause stress. The calcium in paneer also helps reduce the chances of osteoporosis in women.

Improves sperm count

Paneer has a high presence of zinc that helps in the prevention of sperm-related issues like low sperm count and low sperm mobility.

Improves skin

The fat, vitamins, and selenium present in paneer help your skin glow naturally.

Keeps you full for longer

Since paneer releases energy slowly in the body. It does not cause a spike in one’s blood sugar levels. It keeps you energized and feeling full for longer time periods. The amount of saturated fat keeps you full for a long time and prevents you from consuming too many calories.

Increases RBC count

 Paneer Nutrition: Protein, Fats & Carbs in Paneer

One of the key nutritional factors is the Folate (a B-complex vitamin) that produces hemoglobin which is essential for maintaining the blood count.

Though paneer has these benefits paneer works for people with an active lifestyle as they will burn the calories provided by paneer easily and gain its nutrients. But moderation is key —eating everything in the right amount makes all the difference.

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