Summary: This article talks about why you should eat paneer, also known as Indian cottage cheese. It contains many vitamins, minerals, and antioxidants that are beneficial for health. It helps in meeting the protein requirements of vegetarian people. You can include paneer in your diet by incorporating it into several dishes. Paneer is also beneficial for people who are on a low-carb and high-protein diet.


A significant part of the Indian population is vegetarian. Many ancient texts and modern science call milk a complete food. Indians consume half of the produced milk in its original form and the remaining is for making various milk products such as ghee, butter, paneer, cheese, ice cream, and milk powder.

Paneer is rich in fats and proteins and is also a good source of various vitamins and minerals. The nutritional power of paneer lives in the presence of protein, which contains all essential amino acids. It is an ideal food for growing children, adults, infants, and pregnant women.

Nutritional facts of paneer

  • Nutritional information of paneer (made of cow milk) per 100 g:
Calories265 kcal
Fat20.8 g
Protein18.3 g
Carbohydrates1.2 g
Calcium208 mg
Zinc2.7 mg
Magnesium26.6 mg
  • Rich in high-quality protein: Paneer comprises high-quality protein that provides essential amino acids.
  • Premium source of vitamins and minerals: Paneer contains minerals, such as calcium, zinc and magnesium. It also contains vitamins, such as vitamin B12, vitamin D, folic acid, vitamin C, and vitamin A.
  • Promotes bone health: Vitamin D and calcium present in paneer makes bones stronger and prevents osteoporosis.
  • Manages blood sugar levels: Magnesium present in the paneer controls blood sugar level and prevents sugar spiking.
  • Promotes cardiovascular health: Paneer helps manage blood pressure levels and helps in reducing cardiovascular complications.
  • Improves digestion: Paneer contains phosphorus that prevents constipation and promotes digestive health.
  • Powerful antioxidant source: Various vitamins present in paneer, such as vitamin A, acts as powerful antioxidants.
  • Improves metabolism: Paneer provides energy to the body and keeps the body healthy. Further, it prevents metabolic disorders such as diabetes.
  • Reduces risk of cancer: Minerals, such as selenium and potassium, reduce cancer risk by preventing the accumulation of cancer cells.
  • Pregnant women: Folic acid and vitamin B12 present in paneer are good for pregnant women.
Nutritional facts of paneer