Paneer, better known as Indian cottage cheese, is eaten in many homes, both in India and abroad. Paneer is present in curries, salads, and snacks, and loved for its rich creamy taste and versatility. In addition to its creamy flavor – paneer also provides a good source of protein, calcium, and healthy fat, which makes it popular with vegetarians, healthy lifestyle people, and food lovers alike. Here we can talk about 100g paneer calories.
If you’ve ever wondered what the calories in paneer are – in this blog, we will provide a detailed breakdown of calories contained in 100 gram paneer, plus more nutrition information. By the end of this blog, you will know your paneer calories per 100g when you’re trying to decide what to eat for the day.
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How Many Calories are in 100G Paneer?
On average, 100 gram paneer calories amount to around 265–300 calories, depending on the type of paneer and the ingredients/methodology. This number can vary depending on whether the paneer is made with whole milk, low-fat milk, or skimmed milk.
- Full-fat paneer (made with whole milk): 300 calories per 100g
- Low-fat paneer (made with toned milk): 200–220 calories per 100g
Therefore, when discussing paneer calories per 100g, it is important to understand the fat content.
Nutritional Breakdown of Paneer per 100 Grams
Here’s likely nutritional breakdown of 100 grams of full-fat Paneer :
- Calories: 265- 300 kcal
- Protein: 18-20 g
- Fat: 20-22 g
- Carbohydrates: 1-2 g
- Calcium: 200-250 mg
- Vitamin B12: Present in reasonable amounts
- Other Minerals: flourishes Phosphorus, magnesium, and selenium
This nutrient profile is one of the many reasons paneer is mostly considered a nutrient-dense “super” food, especially for vegetarians who use paneer as their only protein source.
Health Benefits of Adding Paneer to Your Diet
Now that we have learned about 100g paneer calories, let’s explore why paneer is more than just a calorie number.
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Great Source of Protein
Paneer is perfect for muscle repair, growth, and maintaining strength. Paneer is one of the best protein sources available for vegetarians.
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Bone and Teeth Health
Paneer is high in calcium and phosphorus, which are important to help build strong bones and teeth. Regular paneer eaters can help reduce the risk of osteoporosis by eating paneer.
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Good for Weight Management
Paneer is high in calories; however, high protein and fat levels in paneer lead to satiety. This means it helps fill you up longer and avoids a lengthy snack break.
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Good for Heart (in moderation )
Paneer which is low-fat contains protein and calcium, which can contribute to cardiovascular health when consumed in moderation.
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Good for Energy Levels
Paneer is a source of slow-releasing energy, so athletes, active people, or fitness walk participants should consider high- protein paneer the best way to maintain your energy.
Paneer in Weight Loss and Weight Gain Diets
Due to its calorie density, paneer can be included into a weight loss or weight gain diet, based on the amount of paneer consumed and other types of foods it can be paired with. 100g paneer calories.
- For Weight Loss: It is recommended you use a low-fat paneer. This is an excellent rich protein source without providing additional calories or fat. Pairing it with a salad, grilled veggies, or whole grains, is recommended.
- For Weight Gain: It is recommended you use a full-fat paneer. The calories in this cheese promote muscular building and provide energy needed in bulking diets.
So, whether you are counting calories of your 100 gram paneer to cut or gain weight, paneer can fit accurately into your plan.
Ways to Use Paneer and Not Gain a Ton of Calories
- Grilled or Tandoori Paneer
By cooking paneer with moderate spices/oil you can have a healthy and tasty meal.
- Paneer Salad
Cube paneer and add it to fresh veggies and a light dressing. You will have a meal that is nutrient dense.
- Paneer Bhurji
Making scrambled paneer with minimal oil is an easy way to have a protein packed breakfast.
- Paneer Smoothie
Since paneer is relatively high in protein, you can take plain, cubed paneer and blend it together with some fruits and low fat milk for a high protein shake.
- Stir-fried Paneer
Putting cubed paneer in a pan with some bell pepper, onions and spices is an easy, low calorie meal.
Paneer is not just a good addition to your favorite curries and snacks, it is a food that is nutrient dense to assist with overall health. On average, 100g paneer calories are around 265-300 calories. If you are aware of the paneer caloric level in 100g you can then make sense of the servings you are eating so that you can enjoy this food while still managing it into your diet.
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If you want to lose weight, gain weight or simply enjoy eating wholesome meals with paneer as a main ingredient, you can use it in so many different ways as long as you eat the correct type, make it in a healthy way and eat it in moderation.
