Paneer is an ideal food for vegetarians. It’s also known as “Cottage cheese”. Paneer is used in various recipes in Indian kitchens. It’s my all-time favorite food and can be prepared on all special occasions. It can be used as diet food or even for building muscles. For those who wish to lose weight or build muscles, paneer can serve as an ideal food for them. 100 grams of paneer nutrition serves many purposes to full fill the requirement. Paneer is a rich food option for protein, especially for vegans. Whether a person wants to lose weight, gain weight or build muscles, a paneer works as an all-rounder.
100 grams of paneer nutrition
| Paneer per 100 gm | Nutritional Values |
|---|---|
| Total calories | 321 calories |
| Protein | 21.4 grams |
| Fat | 25 grams |
| Carbs | 3.57 grams |
| Fiber | 0 grams |
Through the nutritive value, we can refer that paneer is an excellent source of protein and serves a value of 21.4 grams per 100 grams. It has 0 grams of fiber in it making it a poor source of fiber. The carbs content is also less and serves about 3.57 grams.
Nutritional Information on Macronutrients
Here are some of the verities of paneer and calories it contains. It is essential to know if you are trying to lose or maintain weight. In 100 grams paneer nutrition , paneer serves about 321 calories. Paneer is a milk-based product so it comes under high caloric food only. When on a weight loss diet a person should include a low-fat panner in the diet. Dairy panner should not be included as it’s high in calories. When eating low-fat panner also helps to make us feel full and reduces hunger.
When hunger has reduced the urge to eat also decreases which helps greatly in weight management. The calories in the paneer also depend upon the way it’s cooked. If it’s grilled or baked then the caloric load can be reduced to quite a much extent. Deep frying or preparing with high-fattening foods makes it caloric dense.
Calories in 100 grams of paneer along with its verities
| Different Type of Paneer | Calories per 100 gm |
|---|---|
| Paneer | 321 |
| Amul paneer | 296 |
| Paneer Tikka | 278 |
| Paneer Bhurji | 210 |
| Low Fat Peneer | 157 |
| Palak Paneer | 83.86 |
| Tofu Paneer | 146 |
| Raw Paneer | 296 |
Paneer protein in 100 grams
If you want to make your meal protein rich then include paneer in your diet. If 50 grams is taken into diet then It serves about 12.5 grams of protein in one meal. Paneer has a milky and bland flavor with this it can be included in a wide variety of recipes. We can grill it or can be used in curries or even salads. Moreover, it can be added to parathas and wraps along with salad dressings to make the meal complete.
So, if you are planning to lose weight or add some additional muscles into your body then include paneer in your diet. Moreover, paneer can even be taken as a pre-workout snack for those who want to hit the gym or plan for a workout. 100 grams paneer nutrition gives you the right amounts of protein in the diet.
Fat in paneer 100 grams
100 grams of paneer gives you about 25 grams of fat. Paneer is also rich in saturated fats along with monounsaturated fatty acids (MUFA). The role of MUFA is to lower bad cholesterol in the body which is present in the blood. Paneer also contains Oleic acid which is known to reduce blood pressure. Other than this, paneer prevents cardiovascular diseases as it contains alpha-linoleic acid and omega 3 polyunsaturated fatty acids in it.
Low Fat Paneer
If you are trying to lose weight than you must try low fat paneer instead of normal paneer. It has very low fat quantity 0.1 gm (approx) only. Although it is high in protein and low calories approx 150.
Low fat Paneer nutritional info per 100 gm
| Calories | 150 |
| Fat | 9 gm |
| Protein | 18 gm |
| Carbs | 1.5 gm |
Carbs in paneer
Low amounts of carbohydrates are present in paneer. 100 grams serves about 3.57 grams of carbs. Apart from this, paneer contains selenium and potassium. Potassium is good for the nervous system while selenium works for relieving infertility problems. Even paneer is rich in calcium which is an important mineral for making bones strong.
Paneer Health Benefits Infographics
Paneer’s role in weight loss
When a person wants to lose weight, ideally a person should include protein in their diet. Protein plays a major role in weight loss and eases achieving goals. It’s a great protein option that makes the meal more filling and reduces the urge to include extra calories in the diet. When high protein foods are included in the diet it takes a long time to digest which helps to lose weight as fewer calories are consumed. 100 grams of paneer nutrition makes the meal protein rich with least supply of carbs.
When protein is taken in meals unnecessary consumption of foods is avoided which helps to reduce the calorie load. When calorie load is reduced it helps to lose weight automatically. If enough protein is taken into the diet it helps in gaining muscles which makes exercise more fruitful.
While on a weight loss diet there are chances of losing nutrients and muscles from the body as major food groups are avoided. Adding paneer to the meals helps to preserve muscle mass and helps to fill the missing proteins while on a weight loss diet. 100 grams of paneer nutrition also serves body building purpose for athletes.
So, with this, we can say that paneer is not only useful for bodybuilders but for losing weight as well. I must say when I included protein in my weight loss journey I enjoyed various healthy and tasty recipes it.
Adding paneer will not make you fat if you take it in a moderate quantity. Its a rich protein source, 25 gm protein per 100 gm paneer. But it is recommended to add low fat paneer in your weight loss diet.
If you are vegan and need a high protein source than you should add low fat paneer in your diet. It is low in calorie, low in fat but high in protein.
Healthy paneer recipes for weight loss
There are quite interesting recipes that can be prepared with paneer. The most interesting part is paneer can be clubbed with any healthy ingredient due to its bland taste. Let’s check the recipes
1. Healthy cabbage and paneer wraps
This is quite an interesting recipe. It’s prepared with very less oil and adds up least calories to the diet. These wraps are very filling as it has the goodness of vegetables and salad in them. They can be enjoyed during lunch or dinner as helps in weight loss. Cabbage is low in calories but rich in fiber.
How to prepare cabbage and paneer wraps
- Take big size cabbage and separate the leaves from it. Section out 10 to 12 leaves from cabbage.
- Wash them well and trim off the extra part from them. Now prepare a hot water steamer and place a strainer on top.
- Now place cabbage leaves on a strainer and allow it to steam for good about 5 to 7 minutes until leaves become soft enough.
- For paneer stuffing, take a tablespoon of oil in a pan. Use low-fat paneer for wraps.
- Now to the oil add minced garlic and sauté for 2 minutes.
- Then add chopped onions and tomatoes to it.
- Add in spices of your choice and then add in grated carrot into it.
- Sauté for a minute and then add paneer to it.
- Paneer can be added in crumbled or in Julien cut form.
- Sauté for 2 minutes and finish it off with chopped coriander leaves.
- Then take the steamed cabbage leaves and fill out the paneer stuffing in them.
- Now roll out the wraps and enjoy.
2. Multigrain chapati roll with paneer and Greek yogurt
Gram flour, bajra flour has many nutrients, which are beneficial for health. Bajra flour is filled with fiber and helps us to keep full for long. Greek yogurt is rich in calcium and adding herbs to it makes the dish quite refreshing. Peanuts are rich in proteins and essential fats.
How to prepare Multigrain chapati roll with paneer
- Take one handful of gram flour, one handful of bajra atta, and one handful of whole wheat flour.
- Prepare dough of it with help of water. Then roll a chapati out of the dough and keep it aside.
- Then take 2 to 4 tablespoons of Greek yogurt and add the paste of mint and coriander leaves to it. Crushed green chili paste can be added to it. The Greek yogurt sauce is ready.
- Now take a pan and add a teaspoon of oil to it.
- Then add chopped onions to it.
- After sauteing for about 2 minutes then add in the required spices of your choice.
- Then add dry roasted peanuts to the onion mixture and sauté well.
- Then add grated paneer to the mixture of onions and peanuts.
- Finish it off with chopped coriander and mint leaves.
- Then take the prepared chapati and apply the mixture of Greek yogurt to it.
- Then keep the prepared stuffing and roll it out.
- Enjoy the chapati rolls during lunchtime as it’s very killing and keeps us full for a long.
- It’s best taken along with salad to add crunch to every bite of it.
3. Bulgur wheat and paneer salad with pineapple
This salad not only sounds light but gives excellent weight loss results if included in the diet. It has no added fat in it which maintains the calories to a level. Pineapple is rich in vitamin C and fiber and adds an amazing taste to the dish. Greek yogurt makes the salad more palatable by adding richness to the salad.
How to prepare Bulgur wheat and paneer salad with pineapple
- Take half a cup of bulgur wheat and soak it well for 30 minutes to an hour.
- Then take some water in a pan and keep the strainer on it.
- Now add the soaked bulgur wheat to the strainer and allow it to steam for good about 15 minutes until it becomes completely cooked.
- Now remove it into a bowl and add some Greek yogurt to it.
- It becomes quite creamy after its addition and keeps it aside.
- Now take a pan and add a teaspoon of oil to it.
- Add the required spices to the oil and keep the paneer in cube form.
- Add about 7 to 8 pieces of paneer to the oil and grill for 5 minutes.
- Sprinkle lemon juice on top.
- While grilling paneer also grills some pineapple pieces.
- The addition of pineapple pieces to the salad adds a sweet and sour taste to the salad.
4. Paneer and sprouts patties
These patties serve as a great snack. This recipe has the goodness of added protein as two sources of proteins are being used here. Sprouts are rich in vitamin C and proteins and help to keep us full for long. These patties can also be taken as a side dish between meals.
How to prepare paneer and sprouts patties
- Take one cup of mixed sprouts in a bowl.
- Then add some water to the sprouts just about 5 tablespoons.
- Allow it to steam for 5 minutes.
- Then add sprouts to the blender and add grated ginger, salt, and green chili to it.
- Prepare not too coarse nor too thin mixture out of sprouts.
- Then take paneer and crumble it well.
- Now mix the paneer and sprouts mixture and add some chopped onions and green chilies to it.
- Finish it off with chopped coriander leaves and shape in the desired shape of patties.
- Grill them and enjoy.
5. Grilled white paneer tikka with mushrooms
Mushrooms are low in calories and a good source of fiber, protein, and antioxidants. They help to treat many health conditions and are also a great source of selenium too. Cheese is rich in calcium and can be taken in diet while on weight loss as well.
How to prepare Grilled white paneer tikka with mushrooms
- Take some paneer and cut cubes out of it.
- Now it’s time to prepare the marinade.
- Now take some hung yogurt and add some grated cheese to it.
- Now add roasted Kasuri methi along with salt and black pepper to it.
- Now add chopped mint and coriander to the Greek yogurt and cheese mixture.
- Now add paneer cubes and mushrooms to the mixture of Greek yogurt and cheese.
- Mix well and keep it good for 2 hours till all the marinate goes well into paneer and mushrooms.
- Finally, sprinkle some lemon juice on it.
- Now place them on skewers and grill them.
- There is no need to add any extra fat to the dish.
- Can be enjoyed along with salad to make the dish more fiber full.
The information mentioned here is for general purposes only. It’s not recommended by experts. For more health and fitness-related information check our official Instagram page @beautifulyoufit.