Paneer: Nutrition, Pros & Cons
Paneer (Indian cottage cheese) is a popular, nutrient-dense fresh cheese and a primary source of high-quality dairy protein and calcium, especially for vegetarians in India. While highly beneficial for muscle support and glycemic control, its dense saturated fat content means portion control is advised for cardiovascular management.
Health conditions
- Good for Diabetes [ICMR-NIN, ICMR-NIN]
- Caution for High Cholesterol [ICMR-NIN, ICMR-NIN]
- Good for Muscle Gain [ICMR-NIN, ICMR-NIN, PubMed]
- Caution for Lactose Intolerance [PubMed]
- Good for Weight Loss [ICMR-NIN, PubMed]
- Caution for Anemia [ICMR-NIN, PubMed]
Pros
- Excellent source of high-quality, complete milk protein (casein) that provides all essential amino acids. [ICMR-NIN]
- Rich in dietary calcium and phosphorus, which are crucial for maintaining bone density and skeletal health. [ICMR-NIN]
Cons
- Standard paneer made from whole milk is high in saturated fats and calories, which may contribute to excess calorie intake if not portion-controlled. [ICMR-NIN]
Key nutrients
- Protein — Provides approximately 18-20g of complete protein per 100g, supporting tissue repair and satiety.
- Calcium — Highly bioavailable calcium essential for bone strength and neuromuscular function.