Homemade Paneer Nutrition Facts and Its 8 Remarkable Health Benefits

Paneer Nutrition Facts

Paneer is very delicate, white, and smooth in texture kinda Indian cheese. It’s very close to the taste and texture of feta cheese. Although, the miraculous part is, panner doesn’t go through any maturing or aging interaction to enhance its flavors like other cheese.

Paneer is the right protein source choice, particularly in a vegetarian diet. As it’s made from cow or buffalos milk, it consists of a natural amount of animal protein that is 80-86% with a combination of all nine essential amino acids.

As we know, proteins are the building blocks of our body. Essential amino’s are necessary for our physical development, fatigue recovery, boosting of immunity, and muscle hypertrophy.

So, let us discuss some remarkable enlightening paneer nutrition facts, for overall health and wellness. Plus, we will ponder on some important queries like, “Will you get fat after eating paneer? – Yes/No!?”

How to Make Paneer at Home?

Indian Diet generally consists of more grain and vegetable-based eating routines than protein. Thus, we in India need an eating routine with quality proteins, and adding paneer will defiantly enhance your Indian Thali’s nutrition levels.

Homemade Paneer can supplant dals and cereals very well. It can be utilized as a snack option and eaten raw or used in the main course recipe. 

Making Paneer at home is a simple process of curdling milk until the whey protein liquid is not separated from milk fats. You can perform this process at home very quickly. Here are the following

Steps to Make Paneer at Home

1. Use any whole fat milk like, cow or buffalo’s milk. Put the milk to a boil and bring it to the highest boiling point. 

2. Now, use any acidic ingredient to curdle the milk like lemon, vinegar, yogurt, or tartaric acid for curdling.

3. In few seconds, you will observe the milk fats start to separate themselves from whey protein liquid.

4. As soon as the whey is separated from cheese, turn off the gas stove.

5. Rest it aside and let the fat completely separated from whey liquid

Paneer Nutrition Facts

6. Drain the clear or yellow liquid whey protein with the help of a muslin cloth by placing it on a colander. 

7. Tighten up the cloth and let all the excess water drain completely.

8. In just 30 to 60 minutes, the cheese will take a solid shape. 

9. Now, cut paneer into small cubes and make your favorite recipe. You can also eat it raw.

10. In terms of taste, panner is very bland and creamy. Thus, it can be seasoned with authentic spices as per a person’s taste and matched with nearly anything.

Tips While Making Paneer at Home

  • Always use fresh milk, which has high-fat content.
  • If the whey is not separating from fats instantly. The reason could be not boiling the milk to the highest point or not adding enough acidic substance in the milk. 

Paneer Nutrition Facts
  • Adding lemon or vinegar makes Panner sour in taste. So, make sure while draining whey water, thoroughly wash the Panner 4 to 5 times with cold water to tremove the sourness. 
  • Do not boil milk after adding acidic substance. The remaning heat of the milk will help milk to curdle.
  • Do not throw the whey liquid away. You can use this liquid whey protein in making chapati dough or curry gravy.

Paneer Nutrition Facts

The name ‘Paneer’ comes from Persian’ panir,’ and its emerging point has been credited to Iranian, Afghan, Portuguese intruders, and pilgrims. Today this soft and creamy cheese has a powerful presence in our Indian cuisine.

Let’s discuss *100 grams Homemade Paneer Nutrition Facts:

  • Calories: 265 Cal
  • Protein: 20.3 grams
  • Carbs: 1.2 grams
  • Fiber: 0.0grams
  • Iron: 1.4% RDI
  • Folate: 7% RDI
  • Calcium: 11% RDI
  • Sodium: 30% RDI
  • Selenium: 37% RDI
  • Vitamin A: 20% RDI
  • Riboflavin: 29% RDI
  • Vitamin B12: 59% RDI
  • Phosphorus: 24% RDI
  • Cholesterol:  25% RDI
  • Fats: 20.8 grams

 –    Trans Fat: 0.8g

 –    Saturated Fat: 13 g

 –    Monounsaturated Fat: 5.3g

 –   Polyunsaturated Fat: 0.9 g

RDI – Recommended Daily Intake (percentage of RDI might be higher or lower based upon your calorie needs.

As far as taste, it tastes very flat, however creamy. It is very rich in vital nutrients and minerals. Therefore, must add it into growing kid’s diet at least three to four times a week. 

Adults with heart diseases and hypertension must avoid eating high-fat Paneer because it tends to have very high calories and fats. Here, people can try eating low-fat Panner or Soya Paneer (Tofu). 

Eight Enlightening – Paneer Nutrition Facts and Health Benefits

1. Paneer consists of vital amino acids and healthy fats to help you gain muscle.

Paneer will provide your skin and muscle much better recovery and growth after a rough workout.

Although Panner is also high in calories and fats, you must try options like skimmed milk paneer or low-fat varieties from the market if you want to lose weight. 

2. Paneer can promote good bone and teeth health in growing kids and people suffering from arthritis.

Being rich in Calcium, Vitamin D, Magnesium, and Phosphorous makes it a whole pack of micronutrients that will aid in your overall joints, bones, and teeth health. 

3. Paneer is low in carbs and high in protein. Thus, it gets digested very slowly.

Hence, eating Paneer does not instantly spike your blood sugar levels, making Panner a must-have in a Diabetes patient’s diet.

4. Promote healthy weight loss not by being hungry but rather by eating more low-fat Panner.

Paneer Nutrition Facts

While you are on a weight loss journey, try to consume more protein-rich foods like Paneer, Eggs, and Chicken Breast. 

Protein helps you feel energetic and fuller. It will also provide you essential nutrients to enhance your metabolism. Higher metabolism gives you a rapid decrease in that weight scale number without any stupid food restrictions.

5. Vitamin B complex helps increase your metabolism rate and assists dull skin in building more collagen.

Similarly, vitamin B-complex also helps you get more glowing skin, hair, nails, and aids in producing more red blood cells in the body.

6. Vitamin A and other minerals help to promote healthy vision and raise your low hemoglobin levels. 

7. Folic acids helps in healthy weight gain for new mommies. It provides all vital micro and macronutrients to the fetus for proper development and growth of the brain. 

8. Low-fat Paneer is low in calories and fats, plus it’s rich in Magnesium and Potassium, making it a suitable choice for people with heart diseases. 

Potassium helps lower the excess sodium levels in your blood, reducing your hypertension (high blood pressure).

Is Panner Healthy, or Will I Become Fat After Eating Panner?

Panner has multiple health benefits associated with it, as you have already read above.

Although, many people have this myth that paneer’s high-fat content will make them fat. 

The simple answer to this is, No. Panner does not make you fat. Paneer or Cottage Cheese is a vegetarian source of protein.

Paneer Nutrition Facts

No fad diets or fat-free food choices can make you instantly fat or skinny. Weight loss and muscle gain is a time-consuming process.

All it takes is patience and mindful eating habits. Eating a simple, balanced homecooked meal will never make you gain fat.

While eating Paneer, just consider one thing, it’s all about maintaining balance with your portion size.

If you eat full-fat Paneer in moderation, you will never get fat, plus it will give you holistic health benefits for life. 

10 Vegetarian Protein-Packed Recipe Ideas

1. Chessy Paneer Toast

Paneer Nutrition Facts

2. Paneer and Lentil Sprouts Salad

3. Paneer and Vegetable Burji

Paneer Nutrition Facts

4. Tandoori Paneer 

Paneer Nutrition Facts

5. Paneer Tikka Masala

Paneer Nutrition Facts

6. Kadai Paneer

Paneer Nutrition Facts

7. Malai Paneer

Paneer Nutrition Facts

8. Panner Parantha

Paneer Nutrition Facts

9. Palak Paneer 

Paneer Nutrition Facts

10. Paneer Pakoda

Paneer Nutrition Facts

The Key Takeaway

It’s high in numerous supplements, including animal-based protein, vitamin B nutrients, and minerals like calcium, selenium, and phosphorus. 

If your kids are growing or you want to get more fit or construct more muscle mass. Cottage cheese is among the most valuable food sources you can introduce to your diet for these purposes.

Many people face dairy allergies after eating Panner. In such a case, you can opt for Lactose Intolerant Panner or Soy Panner (Tofu).

Also, it is very high in fats. Therefore, adults with high cholesterol, high blood pressure, and heart problems must try to avoid whole fat paneer consumption regularly. 

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Nidhi Thakur

Nidhi Thakur

Fitness Blogger

This blog will enlighten you to the reality of healthy lifestyle full of food, consistent training routines and regular fitness challenges without any crash diets or fake unfulfilling promises.

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