Paneer Protein Per 100g And Its Nutritional Value
- Published on:
- Last update: 04 February 2025
Paneer protein per 100g: Paneer is a fresh homemade cheese usually used in South Asian cuisine. Paneer adds to flavour and offers several health benefits. Paneer is among the top protein choices for vegetarians and those avoiding any form of animal protein. Muscle repair and growth are further aided by paneer since it contains all essential amino acids, being a highly bioavailable protein.
Paneer has certain health benefits due to its protein value, but it also offers essential calcium that helps in bone formation and ultimately prevents osteoporosis. Other micronutrients like calcium and magnesium are also beneficial nutrition.
Paneer acts as a powerhouse of vitamins and minerals, and when paired with the healthy fats that it contains, the two complements each other to boost absorption of essential nutrients, giving a feeling of fullness.
The following analysis focuses mainly on the amount of protein in 100 grams of paneer and the health benefits that the body derives after consuming it.
How Much Protein in 100 gm Paneer?
However, when looking for its nutritional benefits, the first question which comes to mind is ‘How much protein in paneer per 100 g?’ Paneer contains as much as 18 g of protein per 100 g paneer. Thus, paneer is a protein source that stands tall especially for vegetarians, or for those who want to load up on extra protein without touching red meat.
Fast Delivery
₹75.00
Fast Delivery
₹75.00
Unique Aspects Of Protein In Paneer
Another reason paneer obtained proteins are unique are due to the fact that they are complete proteins, meaning they contain, all nine of the essential amino acids required for your body to function properly. If the proteins from paneer are the ideal addition to their diet since complete amino acids received from different foods may not suffice for everybody. Besides this, paneer’s high calcium content also assists maintain good bone health and muscular function.
Nutritional Value of Paneer Per 100g
| Nutrient | Amount per 100g |
|---|---|
| Energy | 321 Kcal |
| Protein | 25 g |
| Total fat | 25 g |
| Dietary fibre | 0 g |
| Carbohydrates | 3.57 g |
| Sugar | 3.57 g |
| Calcium | 407 mg |
| Potassium | 71 mg |
| Sodium | 18 mg |
| Saturated fat | 17.9 g |
| Trans fat | 0 g |
| Cholesterol | 89 mg |
Nutritional Breakdown of Paneer Per 100g
Importantly, paneer is, of course, a good protein source and so much more. It, thus, provides several essential nutrients, as enumerated below:
Calcium
Looking to strengthen those bones? Have paneer each day. Paneer is a very good source of calcium providing 480-714 mg of calcium per 100g of paneer. Calcium keeps your bones and teeth strong, and assists your nerves and muscles operate normally.
Phosphorus
An adequate amount of phosphorus exists in paneer (almost 252 mg per 100g of it) which helps in strengthening the bones and facilitates cellular function and energy production.
Essential Amino Acids
Since paneer dairy products contain all nine essential amino acids, they are a complete protein source. And, because they are plant-based, they are also good for vegetarians and vegans alike.
Fast Delivery
₹199.00
Paneer Protein Per 100g vs. Other Protein Sources
To understand paneer’s nutritional advantages fully, it should be examined in comparison with other common protein sources. Paneer readily proves itself against other protein sources. Chicken breast contains around 32 grams of protein for 100 grams, whereas lentils have about 9 grams.
In fact, paneer has approximately the same amount of protein as other cheap sources like lentils; it has less than animal sources like chicken or fish, but certainly much more than vegetable sources like beans and cereal grains.
Besides the quantity, paneer brings quality as well. Paneer proteins are those that furnish all nine essential amino acids which are really necessary to maintain human health-thus being ideal for those looking for nutritious alternatives to animal protein and at the same time being users of high-quality nutrient sources.
Benefits of Adding Paneer to Your Diet
Here are some essential health benefits of paneer:
Muscle Building and Repair: Paneer is a great muscle-building food since it is high in protein. So it helps repair muscle tissue postworkout, plus generally strong.
Bone Health: Paneer is rich in calcium and vitamin D. Hence, it is touted as a star food for bone and teeth health. This is particularly important in growing children and adults at high risk of osteoporosis.
Weight Management: The protein-rich nature of paneer helps in keeping full for longer and reduces cravings thus helping in managing the weight.
It Boosts Energy Level: Paneer having a good amount of protein and healthy fats in its content, provides energy to the body to remain active and productive throughout the day.
For Diabetes: Paneer is a diabetic-friendly protein source due to its low carbohydrate content, making it ideal for diabetics who need to manage their blood sugar levels.
Easy and Delicious Paneer Recipes to Try
Here are some paneer dishes that will tantalise your taste buds. Give these a go at home where you can add your own spin and get a little creative, making everyday meals mouth-watering and hearty chessies.
Paneer Salad
Grill the paneer, and toss it with lots of vegetables like tomatoes, cucumbers, onions, and tangy lemon juice. Add any spices you desire for flavor. Enjoy the paneer salad!
Paneer Paratha
Knead the dough and stuff it with a spiced-up filling of paneer. Such an ideal breakfast to start your day! Does your mouth water? Why wait? Go ahead and make some paneer parathas today!
Paneer Bhurji
It is prepared using crumbled paneer, onions, tomatoes, and spices-the vegetarian counterpart of egg bhurji!
Paneer Tikka
Marinated cubes of paneer immersed in yogurt and spices, skewered, and grilled OR baked. You may serve them with green chutney or any other dip you prefer.
Paneer sandwich
A paneer sandwich served with grilled paneer, chutney, and vegetables to have a great taste when wrapped in your favorite bread.
Fast Delivery
₹150.00
Fast Delivery
₹75.00
Conclusion
Long story short, yes paneer is high in protein and should be an essential part of a healthy diet. It is a full protein with all essential amino acids so would make a great addition for anyone wanting to diversify their protein sources. Thus, you will be very fortunate in adding the glory of a protein-filled diet to your health and well-being. So why not take the opportunity to learn about all the ways that paneer can be used for you and enjoy its nutrition? It is a chance to experiment with what this multifunctional food can do while reaping all the benefits it has to provide.
FAQs on Paneer Protein Per 100g
How many grams of protein in 100 gm paneer?
Paneer has a protein content of about 18-21 g per 100 g depending on the type of milk used (cow milk vs. buffalo milk) and the fat content.
Is it OK to eat 100 gm paneer daily?
Yes, you may consume 100 grams of paneer on a daily basis, in the absence of allergies or lactose intolerance. It is high in protein, calcium, and healthy fats. But if you have any cholesterol or fat issues, choose low-fat paneer.
How many eggs is 100 gm of paneer?
In 100 grams of paneer, there is approximately 18-21 grams of protein, which is equal to around 3-4 eggs (1 egg = 6-7 grams of protein).
How many grams of protein do we need each day?
The estimated average requirement (EAR) of protein per day, depending on age, sex, and activity level includes:
– Sedentary individuals: 0.8 g/kg body weight
– Active people: 1.2–2.0 grams per kg body weight
– Athlete & bodybuilders: 1.5–2.5grams/kg of body weight
Thus, if you weigh 70 kg and do no activity, you need 56 grams of protein, but high levels of activity would require 84-140 grams.