Are you planning to start a healthy diet? You have got the right post. In this article, we will discuss the Paneer Protein Per 100g, which will help you save time. You can get complete information on types of Paneer, Nutritional Value, Benefits of Eating Paneer, and Paneer Recipes. Let us introduce Paneer and its importance, but if you are in a hurry, you can scroll a little and get the required information.
Paneer is a type of fresh cheese. It’s typical Indian cuisine that provides you with protein and probiotics. Paneer isn’t like “typical” milk cheese made with creature rennet; however, it is produced using milk with lemon juice or vinegar. Consequently, it is a vegetarian cheese that can be effortlessly made at home, or if you don’t have time, you can buy it from the market. There are different types of paneers available in the market.
Please check the table below to get information about the types of paneers in the market.
Table of Contents
Different Types of Paneer Available in the Market
| S.No | Type of Paneer | Brand Name | Price (INR) | Price (USD) | 100g Packet Available | Price for 100g Packet (INR) | Price for 100g Packet (USD) |
| 1 | Fresh Paneer | Amul | 250 | 3.00 | Yes | 30 | 0.36 |
| 2 | Malai Paneer | Mother Dairy | 270 | 3.25 | Yes | 27 | 0.32 |
| 3 | Organic Paneer | Organic India | 350 | 4.20 | Yes | 35 | 0.42 |
| 4 | Low-Fat Paneer | Gowardhan | 320 | 3.80 | Yes | 32 | 0.38 |
| 5 | Tofu Paneer (Soy Paneer) | Nutrela | 200 | 2.40 | Yes | 20 | 0.24 |
| 6 | Masala Paneer | Nestle | 300 | 3.60 | Yes | 30 | 0.36 |
| 7 | Cottage Cheese Paneer | Vijaya | 280 | 3.35 | Yes | 28 | 0.34 |
| 8 | Homestyle Paneer | Milky Mist | 260 | 3.10 | Yes | 26 | 0.31 |
Tips and Tricks While Selecting Paneer
Picking the right Paneer is essential for taste and nutrition. Here are a few hints and tricks you with choosing the best Paneer:
- Freshness
- Texture
- Color and Appearance
- Ingredients
- Source of Milk
- Brand Reputation
- Packaging
- Certifications
- Usage Recommendations
- Storage and Handling
Nutritional Value of Paneer Per 100g
| Nutrient | Value (g) | % Daily Value (DV)* |
| Protein | 18-20 g | 36-40% |
| Energy | 321 kcal | – |
| Total Fat | 22-25 g | 34-39% |
| Saturated Fat | 14-16 g | 70-80% |
| Cholesterol | 84-89 mg | 28% |
| Carbohydrates | 3.5-4.5 g | 1-2% |
| Sugars | 2.8 g | – |
| Dietary Fiber | 0 g | 0% |
| Calcium | 480-714 mg | 48-71% |
| Iron | 0.2 mg | 1% |
| Sodium | 18-916 mg | 1-39% |
| Potassium | 157.4 mg | 3% |
Essential Nutrients in Paneer
| Nutrient | Value per 100g | Benefits |
| Calcium | 480-714 mg | It is crucial for strong bones and teeth; it benefits muscle function and nerve transmission. |
| Phosphorus | 252 mg | It provides bone strength and aids in energy production and cell function. |
| Essential Amino Acids | Complete set | It contains all 9 vital amino acids that benefit vegetarians and vegans. |
10 Benefits of Eating Paneer
- Rich Source of Protein
- Supports Muscle Building and Repair
- Aids in Weight Management
- Strengthens Bones and Teeth
- Improves Digestion
- Boosts Immune System
- Reduces Risk of Diabetes
- Enhances Heart Health
- Promotes Brain Function
- Supports Skin Health
Top 10 Easy and Delicious Paneer Recipes
| S.No | Recipe | Description |
| 1 | Paneer Salad | Grilled Paneer tossed with tomatoes, cucumbers, onions, and tangy lemon. |
| 2 | Paneer Paratha | Dough stuffed with spiced paneer mixture, perfect for breakfast. |
| 3 | Paneer Bhurji | Crumbled Paneer cooked with tomatoes, onions, and spices. |
| 4 | Paneer Tikka | Marinated paneer cubes in yogurt and spices, grilled or baked. |
| 5 | Paneer Sandwich | Grilled Paneer, chutney, and vegetables on your favorite bread. |
| 6 | Paneer Butter Masala | Paneer cooked in a rich and creamy tomato sauce. |
| 7 | Palak Paneer | Paneer cooked with pureed spinach and spices. |
| 8 | Shahi Paneer | Paneer in a creamy cashew nut and tomato gravy. |
| 9 | Chilli Paneer | Paneer cubes stir-fried with onions, bell peppers, and a spicy sauce. |
| 10 | Paneer Pakora | The Paneer pieces are coated in spiced gram flour batter and deep-fried. |
Paneer Protein Compared to Other Protein Sources (per 100g)
| S.No | Protein Source | Protein (g) | Other Notable Nutrients |
| 1 | Paneer | 18-20 g | Calcium, Vitamin D, Phosphorus, Selenium |
| 2 | Skinless, Boneless Chicken Breast | 31 g | Low in fat |
| 3 | Tofu (Soy Paneer) | 8 g | Iron, Manganese |
| 4 | Lentils | 18 g | Fiber, Folate |
| 5 | Eggs | 12 g | Healthy fats, Vitamins A, B12, Choline |
| 6 | Greek Yogurt | 10 g | Probiotics, Calcium, Vitamin B12 |
| 7 | Cottage Cheese (Low-fat) | 11 g | Calcium, Vitamin B12, Phosphorus |
| 8 | Almonds | 21 g | Healthy fats, Vitamin E, Magnesium |
| 9 | Quinoa | 4 g | Fiber, Iron, Magnesium, Zinc |
| 10 | Salmon | 20 g | Omega-3 fatty acids, Vitamin D, B Vitamins |
Conclusion
Lastly, I hope the above information helps you to start your healthy Paneer diet.
