The Nutritional Value of 100 gm Paneer: Everything You Need to Know
Paneer, a fresh cheese commonly used in Indian cuisine, is a versatile ingredient that can be cooked in a variety of ways. It is a rich source of protein and calcium and is a popular choice for vegetarians. But how nutritious is 100 gm of paneer? In this article, we’ll take a closer look at the nutritional value of this cheese and what makes it a healthy choice.
What is Paneer?
Paneer is a type of fresh cheese made by curdling milk with an acidic agent such as lemon juice or vinegar. The curd is then separated from the whey and pressed to form a solid block. Paneer has a mild taste and a crumbly texture, similar to feta cheese.
Nutritional Value of 100 gm Paneer
100 gm of paneer contains approximately:
- 292 calories
- 18 g of protein
- 22 g of fat
- 1.2 g of carbohydrates
- 208 mg of calcium
- 1.2 mg of iron
- Vitamins A, B12, and D
Health Benefits of Paneer
Paneer is a rich source of protein, which is essential for building and repairing muscles and other tissues in the body. It is also high in calcium, which is important for maintaining strong bones and teeth. Paneer also contains vitamins A, B12, and D, which are important for maintaining a healthy immune system, producing red blood cells, and maintaining healthy skin.
Moreover, paneer is also low in carbohydrates, making it an ideal food choice for people looking to reduce their carbohydrate intake. It is also an excellent source of conjugated linoleic acid (CLA), which is a type of healthy fat with antioxidant properties that can help lower the risk of heart disease and certain types of cancer.
How to Include Paneer in Your Diet
Paneer can be added to a variety of dishes, such as curries, sandwiches, salads, and soups. It can also be used as a substitute for meat in many recipes, making it a great choice for vegetarians. Paneer can be grilled, sautéed, or fried and can be seasoned with spices to enhance its flavor.
Conclusion
Paneer is a nutritious food that offers a variety of health benefits. It is high in protein, calcium, and vitamins and low in carbohydrates, making it a great choice for those looking to maintain a healthy diet. By including paneer in your meals, you can enjoy its delicious taste while enhancing your nutrition.
