How Many Calories are There in Paneer?
All About Calories are There in Paneer
The calories in paneer often vary, depending on the type of paneer. Learning the calorie content of paneer will help you decide the kind of variant that you want to go for based on your diet and personal taste. However, you can even compare it with chicken and tofu to select the best option based on your specific dietary requirements.
Read ahead to learn about the calorie content and nutritional profile of different paneer types so you can make suitable choices for your dietary needs.
Number of Calories in Different Types of Paneer
The table below highlights the calories of different types of paneers :
| Paneer Variants | Calorie Content (per 100g) |
| Low-fat Paneer | 225 calories |
| Homemade Paneer | 250-300 calories |
| Full-fat Paneer | 321 calories |
Nutrition Profile of Paneer
Aside from being low in calories, people consume it because of its various nutritional values. The table below contains the nutrition profile of paneer:
| Nutrition | Amount per 100 g |
| Energy | 321 kcal |
| Total fat | 25 g |
| Dietary fibre | 0 g |
| Protein | 25 g |
| Carbohydrates | 3.57 g |
| Calcium | 407 mg |
| Sugar | 3.57 g |
| Potassium | 71 mg |
| Saturated fat | 17.9 g |
| Cholesterol | 89 mg |
| Trans fat | 0 g |
These nutrients present in paneer can offer numerous health benefits to individuals.
Benefits of Incorporating Paneer in Your Diet
Various health benefits that paneer offers you upon incorporating it into your diet include :
- Builds Muscles: Paneer's high protein content helps build muscles. It even helps repair tissues and muscles that tear due to vigorous exercise.
- Maintains Bone Health: Paneer contains vitamin D and calcium, contributing to stronger teeth and bones, particularly in people at risk of developing osteoporosis.
- Stabilizes Blood Sugar Level: It is low in carbohydrates and high in protein, helping to stabilize the level of sugar present in the blood.
- Increases Energy Levels: Paneer contains healthy fats and proteins that offer adequate energy to keep you active throughout the day.
- Manages Weight: Its high quantity of protein and other nutrients offers a long-lasting feeling of fullness, curbing your cravings and managing your weight.
Is Paneer Good for Weight Loss?
Scroll down to discover its connection to weight loss:
1.Maintaining Muscle Health
Cottage cheese contains a plethora of nutrients (protein, fibre, calcium, iron, potassium), which significantly contribute to maintaining healthy muscles. The quantity of protein in paneer offers a feeling of fullness, which ultimately promotes satiety and reduces calorie intake.
2.Helping Keep Lean Muscle Mass
Paneer contains all essential amino acids, making it an excellent protein source for muscle growth and repair—both crucial for effective weight loss workouts. Regular consumption of paneer, combined with exercise, can help build lean muscle mass.
3.Low-Calorie Option
If you consider consuming low-fat paneer, it can be a low-calorie option, with approximately 321 calories remaining in 100 grams of paneer. So, make your weight loss journey exciting with this delicious food, managing your calorie intake while enjoying its nutritional benefits.
4.Healthy Gut and Improved Digestion
Paneer is full of probiotics, good bacteria that help keep the gut healthy and promote digestion. So, when you experience proper digestion, you can easily manage weight.
5.Manage Body Weight
Research shows that paneer helps reduce and manage body weight. So, people concerned about weight loss can choose this dairy product.
How to Consume Paneer For Weight Loss?
Here are five healthy and delicious ideas to make your fitness journey unforgettable:
1.Enjoy it Raw
One of the best ways to consume paneer for losing weight is to enjoy it raw. It is one of the best things about paneer. Just cut the paneer into small slices, sprinkle some salt and a little homemade masala, and enjoy!
2.Make Salads with it
During your wellness journey, salads remain an integral part of the diet. So why not make them both nutritious and delicious with cottage cheese? Paneer has a mild flavour, making it easy to pair with other salad ingredients. In addition, it absorbs salad dressings quickly, which helps the salad become flavorful and adds to the fresh, juicy taste of the salad.
3.Add it to Your Breakfast
Cottage cheese is a rich source of several nutrients, so you can safely add it to your breakfast. It gives you a feeling of fullness for long hours but also aids in improving digestion. It is especially beneficial for those who cannot consume eggs for breakfast or are vegetarian.
4.Make Delicious Stuffing
Cottage cheese makes a great stuffing for cheetahs, parathas, and roti rolls. You only need to mix it with homemade chaat masala. You can also opt for making more elaborate fillings by combining them with other veggies, eggs, and spices. This way, you will not only end up preparing a wholesome dish but also a dish you will be sure to relish.
5.Make Tasty Snacks And Appetisers
You can utilise paneer if you want to discover healthy and tasty snack options (away from deep-fried food items). No need to think of paneer pakoras. Opt for the other unconventional routes, grilling or baking. Cottage cheese tastes mouth-watering when grilled or baked. Only use a small amount of oil to keep the overall calorie intake low.
Calories Present in Various Paneer Dishes
It is also important to learn about the number of calories present in the following foods with paneer before you consume them. The table below represents the different quantities of calories for each:
| Dishes | Preparation Method | Calories Present |
| Sprouts Paneer Salad | Combine sprouts and paneer | 150 kcal |
| Soya Paneer Salad | Fresh vegetables, soya, and paneer are combined to get a healthy salad | 160 kcal |
| Soya Paneer Cutlet | Made using soya and paneer | 180 kcal |
| Soya Paneer Tikki | Soya and paneer are primarily used | 170 kcal |
| Lauki and Paneer Curry | Prepared using bottle gourd and paneer | 330-412 calories |
| Banana Paneer Protein Shake | A nutritious protein shake made by combining banana and paneer | 250 kcal |
| Paneer Soya Chilla | Pancake prepared using a mixture of soya and paneer | 210 kcal |
| Paneer-Stuffed Moong Dal Cheela | A nutritious moong dal pancake stuffed with paneer | 200 kcal |
| Paneer Salad | Made of paneer and vegetables | 487 kcal |
| Soya Paneer Pulao | A nutritious polao made by combining paneer and soya chunks | 753 kcal |
| Moong Paneer Salad | Salad made using paneer and moong beans | 487 kcal |
| Paneer Poha | Poha made with paneer and vegetables | 753 kcal |
| Paneer Stuffed Idli | Idlis are made by stuffing paneer in them | 346.3 kcal |
| Moong Dal Paneer Dosa | A nutritious dosa can be prepared using paneer stuffing and moong dal batter | 416 kcal |
Essential Considerations for Paneer Dish Calorie Content
While preparing the paneer dishes, keep a few things in mind to balance the calorie count. To regulate the calorie count in paneer dishes, you can consider the following:
- Preparation of Paneer: The calorie content of the dish significantly depends on whether the paneer is baked, fried, or grilled.
- Ingredients of the Dish: The oils, sauces, and other ingredients you add to the dish contribute to its calories.
- Type of Paneer Used: The Calorie content of the paneer dish also depends on whether you use low-fat, full-fat, or homemade paneer.
- Size of Serving: The portion size of the food served also influences the number of calories consumed.
You can easily customize the number of calories consumed through paneer by modifying various aspects of the dish. Accordingly, you can consume it to fulfil your daily nutrient and calorie requirements, ensuring a healthy lifestyle.
Also Read:
→ How Many Calories Burn in 10000 Steps
→ How Many Calories in One Banana
→ How Many Calories Should You Burn in a Day
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