Super source
Energy
314 kcal · 16% DV target
A mild, non-melting fresh cheese central to South Asian cuisine, paneer provides a dense source of dairy protein and calcium with a firm texture that absorbs surrounding flavors.
Paneer is a dense source of milk protein, containing approximately 21 grams of protein per 100 grams, which is comparable to many aged cheeses .27
Because it is an unripened soft cheese, paneer typically has a lower fat content than hard cheeses like cheddar, gruyere, or colby .5
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 .78
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 .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
314 kcal · 16% DV target
20.9 g · 42% DV target
20.0 g · 26% DV target
12.1 g · 24% DV target
12.2 g · 61% DV target
Not a benefit — best kept low
1.27 g · 127% DV target
Not a benefit — best kept low
Seasonality has not been estimated for this ingredient yet.
Keep submerged in water and change water daily for maximum freshness.
Texture may become slightly more crumbly after thawing.
As a dairy product, it has a higher footprint than plant proteins but lower than most meats.
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.