|September 26, 2022


A significant percentage of the Indian population is vegetarian. Indians consume half of the milk produced in its original state, while the remaining is used to make various milk products such as ghee, butter, Paneer, cheese, ice cream, and milk powder. Paneer is made by curdling milk with lemon or vinegar. As a dairy product, it contains a lot of milk fats, proteins, and lactose. According to Research, paneer protein content supplies all of the amino acids required by the body. The protein promotes muscle health and healthy body functioning. It gives you rapid energy, boosts your immunity, and boosts your metabolism.

Paneer's nutritional value is high in protein and calcium. It meets 31% of the daily calcium requirement and 2% of the daily potassium requirement. Calcium helps to build bones and teeth. It is an excellent source of nutrition for growing children, adults, infants, and pregnant women. Potassium in paneer aids memory, and selenium help in the treatment of infertility. It also contains omega-3 and omega-6 fatty acids, which help properly function the heart, brain, and body joints. According to the U.S. Department of Agriculture, the paneer calories in 100 gm is 321 Kcal.

How to make Paneer at home?

Paneer, often known as cottage cheese, is a popular ingredient in practically all Indian dishes. It stimulates the taste buds and provides much nutrition to the body. Salads, soups, appetizers, curries, and even desserts include Paneer. Do you, however, know how to prepare Fresh Paneer at home?


Paneer comprises high-quality protein that provides essential amino acids. A Premium source of vitamins and minerals, it is easy to make at home and acts as a base for many delicious and healthy recipes.
Print Recipe


  • 8 cups whole milk
  • 6 tablespoons lemon juice or white vinegar


  • In a large pot, boil 8 cups of whole milk over medium heat.
  • Prepare the lemon juice while the milk is heating up. If you're using vinegar, we recommend diluting it with 1/4 cup water first, so it doesn't overpower the milk.
  • Pour in the lemon juice (or vinegar) mixture once the milk has boiled. Allow the contents of the pot to cool for 5 to 10 minutes more. Give everything a good swirl, and the milk should curdle right away.
  • Line a colander with cheesecloth and place the lined colander into the sink.
  • Using a cheesecloth, strain the milk curds. Rinse the curds under cold water to remove any remaining lemon juice or vinegar.
  • Gather the corners of the cloth and twist them together to form a ball of soft cheese. Squeeze the extra water out.
  • Wrap the cheese in plastic wrap and place it on a dish, weighing it down with a small stack of plates. For 1 to 2 hours, press the cheese. You can also keep it in the refrigerator.
  • When the Paneer has chilled, it is ready to cook! You can store the cheese in an airtight jar in the fridge for up to a week. You can also freeze the cheese for several months.

Nutritional Benefits of Paneer

Disclaimer- This blog does not provide you with any medical advice. It is strictly meant to be an informational and recipe blog only. Please consult your physician or medical expert for what works best for you.

According to the U.S. Department of Agriculture(USDA), Paneer nutritional facts of 100g are as follows:

Calories: 321Kcal |Total Fat: 25gm | Total Carbohydrate: 3.57gm | Total Protein: 21.43gm | Calcium: 714mg | Magnesium: 8mg | Sodium: 18mg | Vitamin A: 714 IU | Fatty Acids: 16.07gm | Cholesterol: 89 mg 

  • Paneer May Promote Weight Loss - Paneer nutrition includes fatty acids in short chains, which may help our body store less fat. It also has good fats, low carbs, and high protein content. Paneer may be excellent for weight loss since these chains are easily digested.
  • Paneer May Aid Your Skin - contains antioxidants, vitamin E, and selenium. They fight free radicals in the body. It may offer the skin a healthy glow. Paneer may also strengthen and luster hair. 
  • Paneer May Aid in Diabetes - Paneer includes magnesium, which helps regulate blood sugar. It also avoids blood sugar variations by limiting the sugar released into circulation. It is also low in carbohydrates, making it an excellent choice for people with diabetes.
  • Paneer May Strengthen your bones - Paneer's calcium and vitamin D content can make bones and teeth stronger and healthier. It may also aid in the growth of bone mass. Calcium may also help the heart, muscles, and nerves work properly.
  • Paneer May Aid in Digestion - Our digestive tract breaks down the food we eat to provide energy to our bodies. Paneer has a lot of magnesium and phosphorus. They are required for the digestive system to function correctly. They improve digestion by softening feces and allowing it to flow more easily.

Final Words

Alcoeats can bring the flavor of India to your kitchen no matter where you are. As beneficial as eating Paneer is, it is also versatile and can be turned into various delectable recipes. Alcoeats strives to assist you in cooking something healthy and delicious for you and your loved ones. Alcoeats has created Easy Indie Bowl for those new to the culinary world. It offers a variety of gravies ranging from Paneer butter masala restaurant style to Royal Paneer, from Paneer chili to palak paneer calories, and Palak tikka masala calories to make cooking easier for you.


How much Paneer can I make from 1 liter of milk?

One liter of cow's milk yields 150 grams of Paneer, whereas the same amount of buffalo's milk yields 200-225 grams.

Is it healthy to eat Paneer every day?

Yes. It is safe to consume paneer protein daily if the amount consumed is moderate. If you lead an active lifestyle, paneer protein per 100g per day will not harm you.

How can you judge the quality of Paneer?

Paneer is a milk product with a short shelf life. Spoiled Paneer tastes sour and smells terrible. Paneer of poor quality is brownish or yellow, with a slimy texture.

How can I preserve Paneer to extend its shelf life?

Wrap the Paneer in a moistened muslin cloth and store it in the fridge for no more than 2-3 days, as it will harden and harbor germs.

Is it cheaper to make or buy Paneer?

Making Paneer at home is simple and far less expensive than purchasing it. It has no preservatives and is produced entirely from natural ingredients. Furthermore, homemade Paneer has a fresh, soft, creamy, and smooth texture.


Subscribe to our Recipe Newsletter for delicious recipes delivered to your inbox weekly!