100 Grams of Paneer: Calories, Protein, Fat & Is It Good for Weight

Paneer is an extremely popular household kitchen food item that has been a part of Indian cuisines for many centuries at this point. Also known as Indian Cottage Cheese, it is an essential source of protein that is heavily favoured by vegetarians across India. The amount of versatility this food item has is not to be questioned, from Palak Paneer, Paneer Tikka and even Paneer Bhurji, there is no end to how chefs can manipulate and mold paneer into various different shapes that are able to provide a lot of nutritional value to your daily diet.

WHAT NUTRITIONAL BENEFITS DOES 100 GRAMS OF PANEER BRING?

The way paneer is made would affect how much nutritional value it has overall. It also matters whether the paneer itself has been bought from a store or if it has been prepared at home using different methods. For an average rating of 100 grams of paneer, the nutritional value would be as follows:-

• The entire caloric content contained within 100 grams of paneer is roughly 265 kilocalories.
• The total amount of protein that is found within 100 grams of paneer is 18 grams.
• The amount of fat content stored in 100 grams of paneer is a hefty 20 grams.
• 100 grams of paneer also has a small bit of carbohydrates present in it, containing just 1.2 grams.
• There is also a miniscule amount of calcium present within the paneer, being only 208 micrograms.
• The total amount of cholesterol present within the 100 grams of paneer equals to about 56 micrograms.
• There is also a surprising amount of naturally occurring sugar within 100 grams of paneer, being just 0.5 grams.

Paneer has become a very popular dieting food item for individuals who are struggling to lose weight. With minimum amounts of carbohydrates present in the paneer, its presence in keto-diets have become a mainstay for the dieting plans of many Indians. Paneer also has some calcium and phosphorus sprinkled about here and there, which have been able to provide the necessary nutrients to strengthen and provide for healthy and strong bones.

Paneer is primarily a dairy-based product and hence, it contains just enough amino acids the body requires for proper growth and development, which also means that paneer is now a complete and major source of protein for vegetarians, which is a great way of providing proper and healthy weight while balancing other aspects of what protein can do for the body.

IS PANEER GOOD FOR WEIGHT LOSS?

Paneer can either be a great asset or a liability based on how you consume or make the paneer. Paneer is very high in protein, which is directly connected to the prevention of excess weight piling on, by tricking the stomach into thinking that it is full and satiated. This will also provide a much better preservation of muscles despite being a calorie deficit. Even though there is quite a bit of fat content spread out in the paneer, almost all of the fat is simply saturated fat. When this fat is consumed on a moderate amount and timing, it is able to provide little to no discomfort.

The typical weight loss dieting program plan that Indian vegetarians follow does not nearly have enough sufficient protein for the body. This is exactly why paneer is the saving grace for many individuals who desperately require protein in their bodies but are unable to get them from vegetables and other options that are found in vegetarians.

By including at least 50 to 100 grams of paneer in their daily diets, they can effortlessly get rid of hunger pangs, stop any unnecessary urges to binge eat and steadily increase your metabolism rates exponentially.

WHAT ARE THE BENEFITS THAT PANEER CAN BRING FOR WEIGHT LOSS?

• It is fully capable of making your full satiety index at high levels for quite some time, leading you to feel a lot less hungry for longer periods of time.
• Paneer has high reserves of protein, which is essential for healthy and proper muscle growth and keeps the muscle mass lean.
• Paneer itself is extremely low on both sugar as well as carbohydrates, both of which cause unnecessary weight gain.
• It has been shown to completely reduce the amount of snack craving you get in the evening.
• Its versatility makes it very simple and easy to add on to other food items that do not require any added sugar.

One thing to keep in mind whenever you are working with paneer is that it must never be fried or be paired to any gravy that is full of calories, as it will diminish the healthy aspects that paneer can bring to the body almost instantly. Always try and take the grilled paneer option whenever you feel like having paneer as well as an option of bhurji paneer and boiled paneer.

IS PANEER CONSIDERED TO BE A VEGETARIAN "SUPERFOOD"?

Paneer has some of the most protein available in a vegetarian food option, containing around 18 grams per 100 grams. This is massive due to how lackluster protein is in every other vegetarian food option. Almost every single vegetarian in India is very reliant on dals and legumes to provide some protein within their bodies, but unfortunately, almost every single protein that is available in these two options are more often than not in an incomplete stage.

Paneer has all the 9 essential amino acids necessary for it to be determined a true protein. This makes paneer much more likely to provide the required nutrients to ensure that the body is able to repair itself, the proper development of muscles as well as handling and managing the production of hormones that is spread throughout the body.

Paneer is a really useful food item to be consumed by individuals who constantly go to the gym, athletes who are training extensively and any person whose diet is filled with high-value proteins. It also trumps other similar dairy and vegetarian options such as tofu (10 grams in every 100 grams) and milk (3 grams in every 100 milliliters). It is a densely packed food item that is very compact. Your body will be able to effortlessly absorb the nutrients without any problems.

WHY IS PROTEIN IN PANEER BENEFICIAL FOR THE BODY?

• First and most importantly, paneer has been known to provide more than enough protein to efficiently build muscle mass and can also be used for helping with post-workout recoveries.
• It will also be able to effectively reduce the breakdown between muscles whenever a person is dieting.
• Paneer has been able to boost the metabolism levels among individuals from a complex process known as the Thermic Effect of Food.
• Paneer can also significantly help with immunity levels within the body as well as managing the amount of energy within the body in various areas.
• It has also provided more than enough balance between the hormones of the body.

HOW MUCH FAT AND CALORIES ARE PRESENT IN PANEER?

A lot of worry for someone in a weight-loss journey in relation to paneer is the amount of calories and fat content available in 100 grams of paneer. While there are 265 kilocalories and about 20 grams of fat content spread out, this has been taken out of context. These particular calories are not empty or just there to fill space, they are filled to the brim with nutrients such as calcium, protein and even Vitamin D.

India is a country where food supplements such as oils, ghee and refined carbs always dominate the food industry. With a food item as versatile and effective as paneer at your disposal, you will be able to find a much healthier alternative to both fat and protein based food items in the market. The fat located in paneer can be quite tricky to handle if not taken correctly, but it is much more efficient in creating a more balanced dietary option with simple additions that can enhance the diet itself such as fruits, vegetables and even whole grains.

WHAT ARE THE BEST WAYS TO HANDLE PANEER CALORIES EFFECTIVELY?

• Try and add 50 to 75 grams of paneer per every major meal of the day for people who have become very conscious of their diet and caloric intake.
• Refrain from trying any type of oil while cooking paneer, as it will cause a lot of imbalances with the body. Instead, the better option would be to either grill or steam the paneer to help keep its original nutritional value.
• Whenever you are cooking with gravy, do not use any paneer as a means of enhancing the taste, especially those with cashews or cream.
• Pairing Paneer with sabzi-roti or with rice and even salads are stated to bring much better digestion options for the body.
• Paneer that is also homemade is stated to contain a lot less natural fat in them.

WHAT ARE THE BEST WAYS TO INCLUDE PANEER IN A VERY HEALTHY INDIAN DIET?

Paneer can be part of any particular diet for Indians and vegetarians. It does not matter whether you are trying to get rid of excess body weight or if you are simply a gym goer that is looking for other options to bulk up for muscle mass, paneer will always be a part of the diet, as it is able to provide almost every nutritional value in one small package.

The way paneer is made will also be a very determining factor for how it can affect the body's health. For individuals who are looking at paneer for their muscle-growing journey in the gym, adding at least 100 to 150 grams of paneer a day in their diets will be more than enough for getting ample amounts of protein in their bodies. Diabetic individuals will also find a lot of advantages in consuming paneer daily as it has properties that can help regulate a lot of blood sugar within the body through the maintenance of carbohydrate absorption.

PANEER RECIPES THAT ARE VERY HEALTHY FOR THE BODY

• Paneer Bhurji with very minimal amounts of oil.
• Grilled Paneer Tikka which has either been air-fried or roasted.
• Stir-fried paneer with some additions of bell peppers for extra taste.
• Paneer cubes in their raw forms in many different salads filled with cucumbers and sprouts.
• Lastly, paneer that has been crumbled alongside some very healthy multigrain toast with several sides with herbs.

CONCLUSION

100 grams of paneer can quite honestly be a life changer for a vegetarian struggling to have any protein in their body that does not directly come from dals and legumes. With enough smart utilization of its ample amounts of protein, saturated fats, and nutrients that are vital for the body's entire growth and development, as well as staying within shape and maintaining excess weight thoroughly.

Always keep in mind that paneer in itself will not be enough to handle the body, and too much paneer will cause a lot of caloric intake which the body does not require. Be sure to take options where paneer needs as little oil as possible, as excess oil will be able to create many issues related to body fat. Lastly, in case you are lactose intolerant, try and consult with your family doctor on what you are required to do before you try and make paneer your staple household food item.

Medical Disclaimer – The information that has been written is only to be used for educational purposes. There has been no information presented by this website, be it tests, images and graphics, which should be taken as professional medical advice. Always consult with your doctor regarding any medical advice that may relate to your condition.