Also known as: Paneer
265 kcal
Calories
18.3 g
Protein
1.2 g
Carbohydrates
20.8 g
Fat
0 g
Fibre
Micronutrient Highlights
Calcium: A genuinely strong source
Protein: A dense, complete protein source
Common Uses: Used in paneer sabzis like palak paneer and paneer tikka, or eaten raw in salads.
Best Time to Eat: Works well at lunch or dinner as the main protein component of a vegetarian meal.
Portion Guidance: About 100g of paneer is a substantial protein portion for one meal — enough to genuinely anchor a vegetarian plate.
Why It's Healthy
One of the most concentrated, accessible vegetarian protein sources in Indian cooking.
Possible Disadvantages
Also relatively high in saturated fat — how it's cooked (grilled versus deep-fried in a rich gravy) makes a genuine difference.
Who Benefits Most
Vegetarians looking for a dense, reliable protein source.
Who Should Consume in Moderation
People monitoring saturated fat intake may want to favour grilled or lightly sautéed paneer preparations over rich, cream-based gravies.
Traditional Indian Uses
A North Indian dairy staple, central to countless vegetarian curries and tandoor-style preparations.
Modern Nutritional Evidence
Its protein density genuinely makes it a practical vegetarian protein anchor, comparable in protein terms to some meats by weight.
Cooking Tips
Lightly pan-searing paneer cubes before adding to a curry improves texture without needing to deep-fry.
Storage Tips
Keep refrigerated in water to maintain softness; use within about a week of purchase.
Lower Calorie Alternative
Low-fat paneer or tofu
A genuinely lower-fat option with a similar cooking role.
Non-Vegetarian Alternative
Grilled chicken breast
A comparable protein-dense option for those who eat meat.