|September 26, 2022

What is the Nutritional Value of Paneer?

What is The Nutritional Value of Paneer?

India is regarded as an agricultural country with a large part of the people claiming themselves as vegetarian. Milk, being a source of animal proteins, is an essential part of such people's diets. With 112 metric tons, India is the world's most significant milk producer, with a 3.3% rise from the previous fiscal year. Approximately half of the milk produced is eaten in liquid form. The remainder is utilized to make ghee, curd, butter, khoya, paneer, cheese, frozen yogurt, and buttermilk.


Paneer is a famous Indian food prepared by heating milk and then acid coagulating it with solutions such as lactic acid, citric acid, tartaric acid, alum, and sour whey. Filtration and pressing are employed to remove some of the produced milk.

History of Paneer:

History of Paneer

Nomads in South West Asia were most likely the first to create numerous unique cheese types. 'Paneer-khiki' was the name of a distinctive Iranian nomadic cheese. It was created by the well-known 'Bakhtiari' clan, who lived in Isfahan in the summer and Shiraz in the winter. The literal meanings of 'paneer' and 'khiki' are container and skin, respectively.


Paneer now has a particular position in every Indian restaurant and is eaten in a variety of ways. Some examples are shahi paneer, paneer tikka, and roasted paneer. Paneer has also become a popular ingredient in international cuisine, as seen by paneer pizza, paneer tacos, paneer noodles, and so on.

Nutritional Value of Paneer:

Paneer not only excels in its unique taste and texture, it also has good nutritional aspects. It is rich in protein, calcium, carbs, phosphorus, healthy fats, and much more. Let's look at them one by one:

1.  Proteins

As we all know, proteins are the foundations of our cells. They are also necessary for sustainable development, mending tissue, maintaining our immunity, regulating blood volume. They are essential for nearly every hormone and enzyme. Paneer is a high-protein source, particularly for vegetarians. Protein has a biological value of 80-86 percent and comprises all nine necessary amino acids. Indian diets are protein-deficient and primarily cereal-based. Paneer can be used to substitute dals as an appetizer or eat it uncooked.

2. Calcium and Phosphorus

Calcium is required for the correct functioning of our cardiac muscles and neurons. Phosphorus is found in every part of the body and is necessary for energy production, alkaline balance, and development. Calcium can sometimes not enhance bone health; it requires phosphorus for optimal utilization, so if there is a meal that provides both, that is fantastic. Being a milk product, Paneer is high in Calcium and phosphorus, which are both critical for our physical functioning. 

3. Fats

MUFA (Monounsaturated Fats) has been linked to decreasing blood LDL (bad cholesterol levels). The primary MUFA in Paneer, oleic acid, has been linked to lower blood pressure. Paneer also has a good quantity of alpha-linoleic acid, an omega-3 polyunsaturated fat linked to a moderate reduction in the risk of cardiovascular disease. 

Health Benefits of Paneer:

Paneer, which is widely used in Indian cuisine, is one such dish. You may incorporate Paneer in every stage of your diet, whether it's an appetizer, gravy, or main dish. Incorporating paneer into your regular diet offers numerous health advantages. Some of them are discussed below:

1. May Help to Reduce the Risk of Cancer

Breast cancer affects one million women each year, making it the most common kind of cancer. Premenopausal women are more likely to acquire cancer. As cancer is rising at an alarming rate, it's high time when we start eating Paneer to help fight cancer due to the good nutritional values it contains that studies show are good for cells in the body to be healthy. Paneer includes a high concentration of calcium And vitamin D, both of which are essential factors in preventing breast cancer. Paneer's sphingolipids and high protein content aid in the early stages of colon and prostate cancer.

2. A Happy Digestive System

The digestive system is often overlooked, though is an extremely important part of of the body for daily wellness. It's one of the longest processes in our body and sometimes takes days to degrade food we eat that creates energy and absorbs the proper nutrition for our body's cells. A problem with the digestive system interferes with the proper operation of the other methods. Magnesium serves as a laxative, while phosphorus helps with digestion and excretion. Paneer is rich in minerals such as phosphorus and magnesium, necessary for the digestive system to operate correctly.

3. Stronger Immunity

Most respiratory illnesses, such as pneumonia and bronchitis, can be managed by consuming paneer daily. Paneer may aid in the development of a healthy immune system, particularly in developing children. Paneer contains a high concentration of vitamin B complex, which is critical for growing children. It aids in the improvement of focus and memory in children as well.


Alcoeats brings you variety of Paneer Easy Indie Bowls to prepare exotic Paneer dishes easily and quickly from the comfort of your home. Their products are 100% organic with no added flavors or colors.


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