Paneer Nutrition Benefits and Facts

Nutritional summary

Paneer is a dense source of milk protein, containing approximately 21 grams of protein per 100 grams, which is comparable to many aged cheeses .
Because it is an unripened soft cheese, paneer typically has a lower fat content than hard cheeses like cheddar, gruyere, or colby .
Paneer is recognized as a calcium-rich food and is frequently included in dietary education programs designed to support bone health and manage conditions like diabetes .
Unlike many other dairy products, paneer is often prepared using acid-coagulation (such as lemon juice or vinegar) rather than rennet, which contributes to its distinct mild flavor and firm, non-melting texture .
Early research suggests that paneer and other dairy products may be beneficial for managing cardiometabolic risks in specific populations, though institutional guidelines still generally recommend monitoring total dairy fat intake .

Interesting fact

Unlike most cheeses, paneer is completely acid-set rather than rennet-set, meaning it does not melt even when subjected to high heat or deep-frying.

Standout nutrients

EPIC

SOURCE

Calcium

SUPER

SOURCE

Riboflavin (Vitamin B2)

SUPER

SOURCE

Phosphorus

SUPER

SOURCE

Vitamin D

314

kcal per 100g

Protein20.9g

Fat20.0g

Sugar12.1g

Fat breakdown

Polyunsat0.82g

Monounsat5.20g

Saturated12.2g

Trans1.27g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeKeto

Sustainability

Moderate

As a dairy product, it has a higher footprint than plant proteins but lower than most meats.

Confidencemedium

Storage

Refrigerate

3–5 days

Keep submerged in water and change water daily for maximum freshness.

Freeze

3–6 months

Texture may become slightly more crumbly after thawing.

Flavour

Data & Sources

Harmonized from 2 validated sources

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The Need for Culturally Appropriate Food Allergy Management Strategies: The Indian Milk Ladder - PMC

[2]pmc.ncbi.nlm.nih.gov

Full-fat dairy products and cardiometabolic health outcomes: Does the dairy-fat matrix matter? - PMC

[5]pmc.ncbi.nlm.nih.gov

‘Old Is Gold’: How Traditional Indian Dietary Practices Can Support Pediatric Diabetes Management - PMC

[7]pmc.ncbi.nlm.nih.gov

Effectiveness of a Theory-Driven Nutritional Education Program in ...

[8]pmc.ncbi.nlm.nih.gov

Higher Intake of Dairy Is Associated with Lower Cardiometabolic Risks and Metabolic Syndrome in Asian Indians - PMC

[9]pmc.ncbi.nlm.nih.gov

Cheese - The Nutrition Source

[10]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

50.8

Version

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