Explained: Calories & protein in 100g paneer

If you've ever wondered how to maintain a high-protein diet and lose weight while keeping things vegetarian, you are in for a treat.

With 286-331 calories and upto 25g protein in a 100g serving of paneer, you can count on this dairy product.

In this article, we'll talk about what makes paneer so healthy, its benefits, and the best ways to eat it for weight loss. We’ll also see how it compares to other protein sources like eggs and tofu.

By the end, you’ll know exactly how to enjoy paneer without derailing your weight loss goals.

What is paneer?

Paneer is a fresh, unaged cheese that is made by curdling almost boiled milk with lemon juice, lactic acid, or vinegar. The curds produced are then strained and pressed firmly to form a block.

When done right, curdling ensures the resulting cheese is soft and has a non-bitter taste.

It is a rich source of protein, and unlike other cheeses, paneer doesn't melt. This way, it maintains its shape and can be easily grilled, fried, or added to gravy-based dishes.

No wonder some people say, “Paneer toh beta itni itni thailiyon me sunar ki dukan pe bikega…”

If we compare homemade paneer with store-bought version, homemade paneer is fresher, softer, and certainly free from preservatives and additives. You can also make low-fat paneer at home from skimmed milk. This reduces your intake of saturated fat.

However, its high moisture content makes it more likely to be spoiled by microorganisms. When stored at 4°C or below, paneer can retain its freshness for about three days. Refrigerating it at around -18°C can extend its shelf life for upto four months!

Nutritional value of paneer

A 100g serving of paneer includes several nutrients. Read the food label below to know more about the paneer’s nutritional value.

Sheep milk paneer is rich in fat but slightly low in protein compared to buffalo and cow milk paneer.

Goat milk paneer has low fat compared to sheep milk paneer. However, it also lacks protein compared to buffalo and cow milk paneer.

Buffalo milk paneer is loved by many for its richness and creamy texture. But this means, that paneer made from buffalo milk has high fat and high protein.

Cow milk paneer is soft, low in fat, and high in protein, which makes it a good option for people watching their waistline.

Now that we know paneer is a nutrient-dense food, we need to be careful about the portions we eat. This makes it easier to maximise the benefits of protein without consuming excess fat.

You can refer to the list below and see how paneer's calorie count changes with portion size:

7 lesser-known benefits of eating paneer

P = Paneer = Protein

We know paneer is a good protein source, but eating this white, blissful cube offers many other benefits as well. Take a look:

• Being high in protein, paneer helps you feel fuller for longer and prevents you from unnecessary snacking. This is especially beneficial for weight loss.
• It contains calcium, which is essential for maintaining healthy bones, muscles, and teeth.
• The potassium in paneer stabilises blood pressure, prevents muscle cramps, and strengthens nerve function.
• It is rich in branched-chain amino acids like isoleucine, leucine, and valine. These amino acids strengthen muscles^[1] by helping them recover quicker after exercise.
• It prevents sudden blood glucose spikes. This is an effective way to manage blood sugar^[2] levels for people with type 2 diabetes.
• The liquid whey that is left over from making paneer may help prevent bladder infections by cleansing the bladder.
• It is a versatile ingredient and can be easily added to different dishes or simply enjoyed raw!

How much protein & calories does your favourite paneer dish have?

We now know how many calories are there in 100g of raw paneer.

But, it can be a little monotonous to eat paneer in its raw form every time, right?

As Indians, we all love a bit of zing to our dishes, and paneer is no exception. So, why should you miss out on delicious paneer dishes on your way to becoming a healthier, happier you?

Here’s a quick list of the calorie and protein content in your favourite paneer dishes*—so you can keep track of what you ate, maintain calorie deficit, and lose weight without losing your mind!

Calories & protein in your favourite paneer dishes

However, if you enjoy eating paneer in its raw form or can’t find the time to cook these elaborate dishes, this Reddit thread has you covered.

Any tip to eat raw paneer?
byu/Every-Magician-5182 inFitness_India

6 easy tips to make paneer weight loss-friendly

If paneer is rich in both protein and fats, how do we ensure we get the best of it without adding on the extra calories? The following tips are here to help!

1. Choose homemade paneer over store-bought paneer

This way, you can consume fresh paneer free from additives and chemical preservatives.

2. Use healthy oils

Cook paneer and other meals with filtered, cold pressed, or monosaturated and polysaturated oils. These include:

• Canola oil
• Olive oil
• Groundnut oil
• Rice bran oil

3. Control your portions wisely

Eat small portions of paneer per meal. Pair it with more fibre-rich vegetables and lean protein. These include:

• Dals
• Nuts
• Chia seeds
• Eggs
• Chicken

4. Cook healthier

Opt for healthy cooking methods when making a paneer dish. These include:

• Baking
• Grilling
• Air-frying
• Stir-frying

5. Switch cream-based gravies

Use vegetable or yoghurt-based gravies when cooking paneer to add more fibre to your diet. For vegetable gravy, use veggies such as:

• Tomato
• Onion
• Spinach

6. Try healthy versions of paneer dishes

Here’s the good news: All your favourite paneer dishes can be cooked in a healthier way. Try these paneer variations if you are focused on health and wellness:

• Paneer salad (with sliced tomato, cucumbers, bell peppers, and light dressing).
• Paneer bhurji (scrambled paneer with vegetables).
• Grilled paneer tikka (with a marination of your choice).
• Stir-fried paneer with green vegetables (can be eaten as a standalone dish or with roti and rice).
• Palak paneer paratha (flatbread made using whole wheat atta and spinach and paneer stuffing).
• Protein bites (a snack made with paneer, garlic chili paste, vegetables, and seasoning wrapped in rice paper).

Paneer, egg, or tofu? Which is better?

How does the pillowy paneer compare to the humble egg or the vegan wonder tofu? Time to find out.

*Serving size: 100g

Protein showdown: Paneer vs egg vs tofu

• Protein: 18-25g
• Suitable for Vegetarians
• Calories: 286-331
• Fat: 20-25g
• Carbs: 3.57g
• Other Nutrients Calcium, Magnesium, Phosphorus, Potassium

• Protein: 12.58g
• Suitable for Eggetarians
• Calories: 155
• Fat: 10.61g
• Carbs: Negligible
• Other Nutrients Calcium, Iron, Selenium, Copper, Choline, Vitamins A, B2, B5, B6, B12, Folate

• Protein: 8-17.3g
• Suitable for Vegans
• Calories: 76-144
• Fat: 4-8.72g
• Carbs: 2.78g
• Other Nutrients Calcium, Phosphorus, Magnesium, Iron, Manganese, Potassium, Vitamins B1, B3, C, Isoflavones

So, paneer, egg or tofu? How do we make the choice? Let's make it simple:

• Paneer
  • Provides more protein than tofu.
  • A good option if you want to build muscle and lose weight.
  • Good for those with no dietary restrictions.
• Tofu
  • A plant-based protein.
  • Good for vegans (and everyone else, too).
  • Has fewer calories and fats.
  • Is also more heart-healthy.
• Eggs
  • Have fewer calories than paneer.
  • Are more filling.
  • Egg protein can be absorbed more easily than paneer or tofu.
  • May need to eat more eggs to match paneer’s protein.

Final verdict:

If you are trying to burn belly fat and lose weight:

• Choose low-fat paneer for a vegetarian protein boost.
• Go for eggs if you want better protein absorption and fewer calories.
• Pick tofu for a low-calorie, plant-based, heart-friendly option.

6 best paneer alternatives for lactose intolerant people

Lactose intolerance (or milk intolerance) happens when a person cannot digest the sugar (lactose) found in milk and other dairy products. Paneer, being a dairy product, can be an uncomfortable addition to the diet in such cases.

So, what is a good alternative to paneer for lactose-intolerant people? Here are some options:

Lactose-free alternatives to paneer

1. Tofu (made from soy milk).
2. Tempeh (an Indonesian cake-like product made from fermenting soybeans).
3. Vegan cheese (usually made from cashews or coconut milk).
4. Soy chunks or curls.
5. Chhena or its fermented version.
6. Aged and hard cheeses (cheddar, swiss, colby, and mozzarella).

Paneer is precious

Who said losing weight can't be delicious?

With the small tweaks discussed in this guide, you can easily make paneer the best addition to your weight loss plan.

Bake it, grill it, saute it, or add it to a fresh salad. Paneer's versatility allows it to fit into any healthy diet plan.

So go ahead and enjoy your paneer guilt-free!

But eating right is just one aspect of losing weight. It is about understanding your body, keeping cravings in check, and following a plan that fits you best.

If you're ready to take control of your health and make smarter choices, visit Aktive today and get started on a weight loss plan that actually works.