| Nutrient (per 100 g) | Cheese, paneer | Cheese, tilsit |
|---|---|---|
| Calories | 299 kcal | 340 kcal |
| Protein | 15.9 g | 24.4 g |
| Carbohydrates | 22.5 g | 1.9 g |
| Fat | 15.5 g | 26 g |
| Sugar | 23.3 g | 0 g |
| Sodium | 185 mg | 753 mg |
All values per 100 g. Source: USDA FoodData Central.
Cheese, paneer provides 299 kcal per 100 g, with 15.9 g of protein, 22.5 g of carbohydrates and 15.5 g of fat. 1 cup of Cheese, paneer (246 g) provides about 736 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 299 kcal |
| Protein | 15.9 g |
| Carbohydrates | 22.5 g |
| Fat | 15.5 g |
| Sugar | 23.3 g |
| Sodium | 185 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 246 g | 736 kcal |
| 100 g | 100 g | 299 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Paneer is a fresh cheese common in South Asian cuisine, particularly in India and Pakistan. It is made by curdling milk with an acid, such as lemon juice or vinegar, and then draining the curds, resulting in a soft, non-melting cheese. This versatile ingredient is often used in a wide variety of dishes, from savory curries to sweet desserts, and serves as an excellent source of protein for vegetarians. Nutritionally, paneer is rich in protein, providing approximately 15.90 grams per 100 grams, making it a great option for muscle building and repair. It also contains a significant amount of calcium, essential for bone health, and has a balanced macronutrient profile with 22.50 grams of carbohydrates and 15.50 grams of fat. With its mild flavor, paneer can be easily incorporated into salads, sandwiches, and various cooked dishes, enhancing both the taste and nutritional value of meals.
Cheese, paneer contains approximately 299 calories per 100 grams, making it a calorie-dense food that can contribute significantly to daily caloric intake if consumed in large quantities.
Yes, paneer is considered healthy due to its high protein content, essential vitamins, and minerals. It is particularly beneficial for vegetarians looking for protein sources and can support muscle growth and repair.
Paneer should be stored in an airtight container in the refrigerator at temperatures below 4°C (39°F) to maintain freshness, and it can last for about 3-5 days. For longer storage, it can be frozen for up to 3 months.
Eating paneer can provide numerous health benefits, including high protein content for muscle repair, calcium for bone health, and essential vitamins like B12 for nerve function. It also supports weight management and can be a versatile addition to a variety of dishes.
A reasonable portion of paneer is about 100 grams per day, which can be adjusted based on individual dietary needs and caloric requirements. It is best consumed in moderation as part of a balanced diet.
1 cup of Cheese, paneer (246 g) has about 736 kcal — 39.1 g protein, 55.4 g carbohydrates and 38.1 g fat (calculated from the USDA values per 100 g).
