How Much Protein is in 100 gm of Paneer? A Complete Guide

Paneer is a popular dairy product in India and a top vegetarian source of protein. It is used in almost every Indian household and added to dishes, such as curries, salads, and snacks. This nutrition powerhouse provides complete protein, making it an important component of a well-balanced diet. Read on to learn how much protein is in 100 gm of paneer. We’ll also compare this superfood with other protein sources, and explore versatile ways to add it to your meals.

What is Paneer?

Paneer, or cottage cheese, is obtained by curdling milk with lactic acid or vinegar. This separates the whey, the liquid part of the milk, from the white coagulated casein. The whey is then removed by pressing and sieving, leaving the coagulated portion called paneer.

Paneer is considered one of the best milk-based protein sources. The protein in paneer varies with the type of milk used. The one prepared from skimmed milk contains less protein than full-cream milk. 

How Much Protein is in 100 gm of Paneer?

A small portion of paneer contains a good amount of protein. According to the National Institute of Nutrition’s Indian Food Composition Table 2017, 100 gm paneer contains approximately 18.86 gm of protein. This is among the highest values for vegetarian food sources.

The nutrient content in paneer depends on the kind of milk used to make it. Paneer made from buffalo milk is usually higher in carbohydrate and fat than paneer made from cow’s milk.

Comparing Paneer With Other Protein Sources

A few foods such as pulses, legumes, soyabeans, and milk products may have a higher percentage of protein than paneer. However, the amino acid profile of paneer is significantly better than that of most plant-based sources.

Additionally, it provides important micronutrients such as calcium, phosphorous, and zinc, which are beneficial for bone health and immunity.

The table mentioned below is a comparison of protein in 100 gm paneer with other food sources:

Food Source	Protein (gm)/100 gm	Amino acid Profile
Paneer	18.86	Complete
Soybean (Brown)	35.5	Complete
Bengal gram, dal	21.5	Incomplete
Green grams	23.8 g	Incomplete
Greek yogurt	7	Complete
Chickpea	18.7	Incomplete
Kidney beans	21.7	Incomplete
Milk (Buffalo)	3.68	Complete
Milk (cow)	3.26	Complete
Khoa	16.34	Complete
Tofu	7.05	Incomplete

Health Benefits of Paneer:

Here’s a list of benefits of consuming paneer:

• Fulfils Protein Requirements:

One of the nutrition facts of paneer is that it is rich in protein. Strict vegetarians often struggle to get protein as traditional non-vegetarian sources are off-limits. Paneer can serve as a complete protein source for them.

Helps Boost Immunity 

Paneer is a good source of zinc, selenium and protein, which support the immune system. Zinc and essential amino acids help in the production of white blood cells, strengthening the body’s natural defence mechanism.

• Promotes Muscle Growth:

Paneer contains casein, a high-quality protein that promotes muscle growth and recovery. For this reason, it is the preferred choice of bodybuilders, fitness enthusiasts, and athletes. Casein provides a sustained release of amino acids, preventing muscle tissue breakdown.

Supports Bone Health 

Paneer is rich in calcium and phosphorous, which support bone mineralisation.

Supports Nerve Function:

Paneer is a good source of vitamin B12, which supports nervous system function. It promotes nerve signal transmission and prevents nerve degeneration.

Supports Healthy Foetal Development:

Paneer is a good choice during pregnancy as protein and calcium aid in foetal bone development and muscle growth.

How to Incorporate Paneer in Your Diet?

There are many ways to incorporate paneer in your diet to make it both healthy and tasty.

• Paneer can be enjoyed raw in its own natural form.
• It can be incorporated into breakfast meals such as paneer sandwiches, stuffed cheelas, paranthas, wraps, dosas, etc.
• For snacking, one can make paneer tikkas, tossed paneer cubes, paneer cutlets, patties, or even dumplings.
• In the main course, paneer can be used as a part of curries and combined with vegetables like spinach, potatoes, bell peppers, cauliflower, etc.
• It can also be added to salad preparations to increase the protein intake.

Is Paneer Suitable for Everyone?

Paneer can be easily included in a balanced diet, as it is rich in protein. However, those with lactose intolerance should avoid consuming it because it may cause diarrhoea, bloating, and digestive issues. Paneer should be taken in moderation by individuals with heart problems or a high-lipid profile. This is because it is high in fat. Healthy individuals can take paneer in the recommended amounts to fulfil their daily protein requirements.

FAQs

Q1. Is it safe to consume paneer every day?

Ans: Paneer is one of the best milk-based protein sources and contains many essential nutrients. It is safe to consume when taken in moderation as part of a healthy, balanced diet.

Q2. How much paneer should I eat daily?

Ans: A healthy individual can consume 50-100 gm of paneer daily. The amount can vary according to your overall protein intake and physical activity level. Consult a nutritionist before increasing protein intake to avoid bloating or digestive issues.

Q3. Is paneer a good option for weight loss?

Ans: Yes, low-fat paneer can be consumed by people targeting weight loss, but portion control is important. Protein promotes satiety, preventing overeating. Its high protein and low carbohydrate content also builds lean muscle mass, making it ideal for weight loss.

Q4. Can I consume paneer with a low-carb diet?

Ans: Absolutely. Paneer can be incorporated into a low-carb diet, as it naturally contains less carbohydrates. Paneer contains 2-3 gm of carbohydrates per 100 gm, which goes well with a weight loss diet.

Q5. Is paneer higher in protein than tofu?

Ans: For those who want to follow a high-protein diet, paneer is the better option than tofu. 100 gm of tofu contains approx. 8 gm of protein whereas the same quantity of paneer provides 18.86 gm.

Q6. Can paneer be used as a snack?

Ans: Yes. Paneer is a healthy and delicious snacking option. You can have it as a sandwich, tikka, roll, cutlet, patty, pakora, or even chilli paneer.

Q7. Does paneer lose its protein content when cooked?

Ans: Cooking paneer at high temperatures can denature the protein, but the loss is minimal. However, deep frying or overcooking can destroy some of the protein content.

Conclusion

Paneer is one of the best sources of protein, rich in nutrients like calcium and zinc. It not only helps meet your daily protein requirements but also supports bone health, muscle strength, and immunity. Paneer is versatile — you can enjoy it as a snack or use it to prepare a variety of delicious dishes that enhance both nutrition and taste.