Paneer is a type of fresh, soft cottage cheese native to the Indian subcontinent.  Paneer is a versatile dairy product and is used in an assortment of Indian curries, snacks and many sweets. Paneer is a healthy food which is rich in proteins and calcium and part from a great taste, it is many times opted by vegetarians as a means of  protein intake. In the Indian subcontinent, Paneer is prepared by acid and heat coagulation of milk. After coagulation , the curd is allowed to settle and the  curd along with the whey was transferred in a hoop lined with muslin cloth to remove the whey and is pressed to obtain a Paneer block.  The resultant Paneer is has a  white color, mildly sweet cum acidic taste, sponginess and a smooth  texture.

Paneer cut into cubes 

Health Benefits of Paneer

  • Paneer is a rich source of Protein. 100 gm of  Paneer contains about 14 gm of Paneer, though the figure may vary from brand to brand and depends on the milk from which it is made.
  • Paneer contains good amount of calcium. Calcium is vital for 
     healthy  teeth,  bones, heart muscles and nerves.
  • Paneer contains   a type of fatty acid called conjugated Linoleic acid. Contrary to normal notion about trans fats, this naturally produced trans fat  is beneficial as it promotes  metabolism and in turn the fat burning process. Thus Paneer can be made part of a  weight loss regimen. 
  • The low content of  carbohydrate Paneer makes it a  good choice for inclusion in diet for diabetics.
  • The Omega Fatty acids in Paneer namely Omega-3 Fatty Acids and Omega-6 Fatty Acids, along with minerals like calcium , phosphorous etc.  are considered beneficial in conditions like  rheumatoid arthritis, joints pain,  osteoporosis etc. and promotes healthy teeth. 
  • Paneer is also believed to have a positive influence in maintaining a healthy lipid profile and a normal blood pressure. 

Paneer Nutrition per 100 gm. (Amul Make)

  • Protein :  14 g
  • Energy : 289  Kcal
  • Energy From Fat : 
  • Total Fat:  25 g
  • Saturated Fat :  15 g
  • Carbohydrates: 2 g
  • Calcium :  480 mg
  • Cholesterol: 66 mg

Paneer Recipes

Paneer Recipes are an integral part of Indian cooking. Some of these vegetarian recipes include

Kadhai Paneer

Paneer Butter Masala

Methi Malai Paneer 

Matar Paneer

Palak Paneer,

Paneer Tikka

Malai Kofta 



Chilli Paneer

Paneer Bhurji  etc.

Thus Paneer is a healthy food  which can be conveniently consumed on its own and also added to make delicious  curry preparations, salads etc. . 


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