Paneer: Benefits, Nutrition, Calories, And More

Medically reviewed by G. Liakeas, MD FACT CHECKED

Paneer is an excellent treat for your taste buds if you love spicy foods. Palak paneer, shahi paneer, Kadai paneer, Mattar paneer, paneer pizza, paneer butter masala, paneer burger, paneer tikka, and so many yummy dishes can be prepared with paneer.

The origin of paneer is India. It is a fresh, not melting, and unflavored variety of cheese made by curdling the milk with lemon juice, vinegar, or any other vegetable acid or fruit acid.

It is hard to find party dinners without paneer dishes. We can take it raw, as a snack, or for dinner(but uncooked paneer takes more time to digest).

It is a perfect side dish for all varieties of chappatis. It also has other names like ponir, fonir, and Indian cottage cheese. This article gives you a brief about the benefits of paneer and its nutrients.

all about paneer

Yes! Paneer has a lot of benefits. It not only makes the food yummy and also makes our body healthy. Paneer provides a lot of benefits for kids, adults, women, and also old people.

  1. Reduces The Risks Of Breast And Prostate Cancer

    Cancer is one of the most common diseases and it may not be cured completely. Cancer has various types like thyroid cancer, breast cancer, prostate cancer, and so on.

    Among these, approximately 1 million women are suffering from breast cancer. Especially women in the pre-menopause period are mostly prone to breast cancer.

    Paneer is a rich source of Vitamin D and Calcium. And these two play a key role in preventing breast cancer.

    Additionally, the sphingolipids and protein in paneer will help to resist prostate cancer which is very common in men at the beginning stage.
  2. Benefits Immunity System

    Immunity power is very essential for a healthy and disease-free life. If a person lacks immunity, he is prone to diseases and may get suffered quickly.

    Also, it may take more time to get cured. The nutrients in paneer build a strong immune system that could fight against germs.

  3. Strengthens Bones And Teeth

    Calcium and Vitamin D are essential for bone strength. As paneer is a rich source of paneer, anyone could take it for healthy and strong bones and teeth and calcium also promotes the muscular and nervous systems.

  4. Healthy Heart

    Our kidneys manage blood pressure by controlling the fluid in our bodies. Potassium balances the fluid stored in our body.

    If the amount of fluid is high, the pressure would be high. Potassium also helps to nullify the impacts of too much salt. 

    Paneer is rich in sodium which is good for your heart health. Sodium is also an electrolyte like potassium.

    But potassium has some side effects. Sodium balances the fluid without any side effects. Paneer reduces the fat deposits in arteries and hence reduces the risks of heart problems.

  5. Weight Loss

    Paneer has easily digestible fats and less in carbs. The fats would break down to release energy instead of depositing.

    So if you are following any healthy diets to reduce your weight, you could add paneer to your diet plan. Paneer makes you feel full and thus prevents you from taking more food.

  6. Perfect For Diabetic Patients

    Diabetes is a common disease nowadays. People with diabetes may always stay away from sweets and products made from milk, but not from paneer.

    The magnesium in paneer helps to maintain your blood sugar level correctly and could also enhance heart health and immunity.

    Paneer also helps to prevent fluctuations in blood sugar levels.
  7. Digestion

    The digestive system plays a crucial role in the functioning of our body. Our body gets energy from food only when it is digested properly.

    Magnesium and phosphorus in paneer could make the digestion function easy and also soften stools.
  8. Pregnancy

    Paneer made from pasteurized milk is good for pregnant women. But ensure that the paneer is not made from unpasteurized milk as it is harmful to the baby.

    Omega-3 fatty acids in paneer help to have safe childbirth without risks and congenital anomalies.

    As paneer is an excellent source of energy and stamina it is beneficial for pregnant women.

    Every woman may feel tired and restless during her early pregnancy phase. Consuming paneer at that time will help to stay fit and also prevents demineralization.
  9. Skin Glow

    Vitamin E, selenium, and antioxidants in paneer nourish the skin and give you glowing young healthy skin. 

    Ladies can get a natural glow! Surprisingly, you can make face masks and hair packs with paneer.

    Paneer face masks cleanses and soften your skin. You can make hair conditioners and herbal shampoos with paneer water. Selenium is also used for treating infertility.

    The anti-oxidants could fight against free radicals that cause wrinkles. They also help to produce collagen, which gives young look to the skin and also prevents premature aging.

Other Benefits

The liquid part left in the preparation of paneer which is known as whey could prevent bladder infections.

Vitamin B in paneer improves memory power and concentration and also provides essential nutrients for students.

Every woman suffers a lot of stress and pain during her menopause period. Paneer reduces cramps and menopause stress when it is consumed regularly. Paneer also helps to delay osteoarthritis.

The nutrients in paneer can make your muscles strong and also decrease muscle pains.

Lack of Vitamin A and zinc is one enough the major causes of vision loss. Paneer is rich in both nutrients. So you can improve your vision by adding paneer to your daily food list.

Nutritional Value Of Paneer

Paneer is a huge pack of nutrients it has Vitamin A, Vitamin D, Calcium, Phosphorus, anti-oxidants, and more. The omega-3 and omega-6 fatty acids prevent bone problems like rheumatoid arthritis.

The anti-oxidants in paneer provide prevention for cells and DNA in our body. Paneer is rich in zinc too.

It provides overall benefits for the body. Zinc plays a key role in sperm development and reducing sperm infertility.

So, consuming paneer could prevent sperm-related diseases like low sperm count and low sperm motility(the ability of sperm to move effectively).

It also regulates and smoothens the working of organs and also boosts digestion and immunity power.

As per the United States Department of Agriculture (USDA), 100 grams of paneer contains

  • Calories: 296
  • Fat: 25 g
  • Carbohydrates: 3.57 g
  • Protein: 21.43
  • Calcium: 714 mg
  • Vitamin A: 714 IU
  • Magnesium: 8 mg
  • Sodium: 18 mg
  • Fatty acids: 16.07 g
  • Cholesterol: 89 g
  1. Proteins

    Paneer contains 80-86% of protein and all the amino acids. Proteins are essential for growth, tissue repair, and blood volume.

    Proteins in paneer could prevent stomach and colon cancer(cancer of the column which is located at the lower end of the digestive tract).
  2. Fats

    Paneer has 20% of fats. Most of them are saturated fats. But there are unsaturated fats too. Oleic acid which is a monounsaturated fat in paneer helps to reduce blood pressure.

    Alpha linoleic acid which is a polyunsaturated fat in paneer reduces the risks of cardiac diseases like heart stroke.

    The conjugated linoleic acid (polyunsaturated fat) increases fat burn. It is mostly present in animal meat and dairy products. 

    As paneer is made from milk, it contains milk fat. Milk fat is good for health. But the number of milk fats will be based on the freshness and composition of the milk.

    National Standards say that At least 50% of milk fats should be present in paneer on a dry basis.

  3. Calories

    Paneer contains more calories. 100 grams of paneer contains around 296 calories.

    1 cup of paneer would have 365 calories, and 2 cups of paneer could have 730 calories. Even though it is rich in calories, it is healthy food.

    Every day, you can have 100 grams of paneer. You can get more amount of energy from less intake.

Side Effects

Even though paneer has so many benefits and nutrients, it has some side effects as well. If someone is allergic to dairy products, they may be allergic to paneer too as it is also a dairy product.

Consumption of paneer of more than a hundred grams a day may cause bloating, stomach pain, loose motion, and vomiting. Paneer with poor quality may lead to food poisoning, vomiting, and loose motion.

As paneer is rich in fat, it may increase the cholesterol levels of people with less physical activity. So, one should consult a nutritionist for their opinions regarding the intake of paneer based on the body’s needs.


Paneer gives numerous benefits to our bodies. If you are a vegetarian and looking for a protein-rich diet, paneer is a good replacement for meat, as it is an excellent package of nutrients.

As paneer is made up of cow milk there is nothing to worry about it because it is completely safe and healthy.

You can impress your friends and family by showing the master chef inside you in preparing yummy dishes with paneer.

Hereafter, whenever there is a paneer dish, just run and grab it!