Paneer Nutrition Facts

Vitamin E

One great food that has numerous health benefits is paneer. It is a good source of protein and is rich in antioxidants. It also contains healthy plant compounds known as isoflavones. While you might think that paneer is healthier than tofu, you can use it in a number of recipes to get the same health benefits.

Paneer has a good amount of calcium, magnesium, phosphorous, and vitamin-D, which help prevent osteoporosis. Calcium is important for bone development and a deficiency in calcium can lead to bone thinning, osteoporosis, and rickets. In addition, a deficiency can lead to poor blood clotting and a variety of health problems. In adults, you should aim to get at least 1000 milligrams of calcium per day.

Paneer also contains a reasonable amount of essential nutrients, including zinc, biotin, calcium, magnesium, phosphorus, and selenium. Selenium is important for boosting your immunity. You can find a variety of recipes that contain paneer in the HINT app. You can also find several recipes that are packed with protein.


Paneer contains lots of calcium and other nutrients that are essential for bone health. This cheese can also prevent osteoporosis, boost the immune system, and reduce the risk of stroke and cardiovascular disease. It also helps improve concentration and memory in children. It also contains potassium, which helps regulate blood pressure and prevent stroke. It also helps the body retain fluids and prevent muscle cramps.

In addition, it is important to note that buffalo milk is higher in calcium than cow milk. This higher calcium content results in a firmer and closer textured paneer. The higher the calcium content, the lower the risk of the cheese getting soft and crumbly. The temperature should be between 80 to 85 degrees Celsius.

Calcium and phosphorus are essential minerals for healthy bones, and paneer is rich in these elements. Besides, it helps prevent osteoporosis in both men and women. Women who consume plenty of paneer can reduce the stress and cramps that come along with menopause. In men, the calcium helps to prevent erectile dysfunction. It can also help men increase their sperm count. It can also lower the risk of some cancers.


Paneer is a cheese made with buffalo milk. It is indigenous to South Asia and was first introduced to India by Afghan and Iranian travelers. The milk is coagulated by a process involving heat and sour milk and proteolytic enzymes from creepers. These creepers include Butea frondosa and Putika. Once the milk is sufficiently coagulated, it is placed in a hoop and drained. The resulting curd is then wrapped in parchment paper and stored at refrigeration temperature.

The authors concluded that the UF paneer had a shelf life of 3 months at 35 degC and an overall acceptability rating of 8.5. This is considerably higher than that for the unfermented version. In addition, UF paneer has a lower content of Iron compared to the traditional type of paneer.

Tofu is loaded with iron, while paneer has low amounts. But paneer is a good source of calcium. One hundred grams of paneer contains 208 mg of calcium and 62 calories, while one hundred grams of tofu contains only 13 mg of calcium.


Phosphorus and calcium are important nutrients for the body and paneer is an excellent source of these nutrients. These two elements play an essential role in bone development and a deficiency can cause rickets, poor blood clotting, and osteoporosis. To prevent this condition, the recommended daily allowance of calcium for adults is 1000 milligrams. In addition, paneer contains omega fatty acids, which can reduce joint pain and arthritis.

Paneer also contains protein and fat. It is an excellent source of fat-soluble vitamins and contains essential amino acids. This makes it a great food for diabetics, heart disease patients, and pregnant women. It is a good source of phosphorus and calcium, making it a great addition to any diet.

Paneer is made from full cream milk or pasteurized cow milk. Lemon juice or vinegar is added to curdle the milk. The process of making paneer is typically simple, and it does not involve a lot of high-temperature cooking. It is often sliced into 6-8 inch pieces and then placed in pasteurized, chilled water. After draining, the paneer is wrapped in parchment paper and kept at a refrigerated temperature.

Phosphorus in paneer is an important mineral that works in conjunction with calcium to help build strong bones. It also plays a role in maintaining the normal acid-base balance, supports growth, and helps the body store energy. Phosphorus is present in high quantities in meat and dairy products, but it can also be found in small amounts in vegetables, fruit, and whole grains.


When you buy paneer, you’re not necessarily getting more fiber than you need. Most cheeses contain around 4% fiber. In the past, cows were allowed to roam vast grasslands, but modernization has reduced their freedom. Instead, they are confined to small pastures and fed with primarily grain-based feeds containing little or no dried grass. They’re also given antibiotics and growth hormones to accelerate growth. These substances can be detrimental to your health.

Fiber-enriched foods are becoming more popular. A common misconception about paneer is that it is high in calories. The truth is, it’s a good source of both protein and good fats. Paneer also has a good fat content, conjugated linoleic acid (CLA), which can aid in fat loss.

While fresh paneer is generally safe for consumption, some studies show that the shelf life can be significantly reduced. Keeping paneer in the refrigerator for only a day is not the optimal storage option. Fresh paneer has a shelf life of up to six days, but once it reaches three days it starts to lose its freshness. This off-flavour is due to the growth of microorganisms on the surface, which results in a reduction in the product’s freshness. Several attempts are underway to reduce this problem.


Both Tofu and paneer are a great source of protein, but they differ slightly in their nutritional value. Although both contain protein, tofu has more carbohydrates than paneer. For people on a low-carb diet, those on a ketogenic diet, or those with diabetes, paneer is a better option. However, both are excellent vegan protein sources. Eating a variety of protein-rich foods throughout the day will help your body utilize protein more effectively and help you achieve your fitness goals.

Tofu and paneer are both popular vegetarian alternatives to cottage cheese, and each has a unique set of nutritional benefits. Both are made from soy, and both contain a comparable amount of iron. However, tofu contains fewer calories than paneer. If you are concerned about the health effects of soy, you may want to opt for organic products.

Tofu is a versatile food that can be used in many different recipes. It is made from soy milk that has been coagulated into solid blocks. This makes it less perishable than paneer. You can purchase it fresh or processed and store it for a long time in the fridge. It is believed to have originated in China around 2000 years ago.

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