Crumbled Paneer: Calories, Nutrition and Health Benefits
India's premier vegetarian protein powerhouse - fresh cottage cheese rich in complete protein, calcium, and essential nutrients perfect for muscle building and balanced nutrition.
Quick Nutrition Facts
Per 100g Crumbled Paneer
| Nutrient | Amount |
|---|---|
| Calories | 265 kcal |
| Protein | 18.3g |
| Carbohydrates | 3.6g |
| Fiber | 0g |
| Sugars | 3.2g |
| Fat | 20.8g |
| Saturated Fat | 11.2g |
| Calcium | 480mg |
| Phosphorus | 350mg |
| Vitamin A | 240mcg |
| Sodium | 18mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Crumbled paneer is a complete protein source containing all 9 essential amino acids. The high calcium content (480mg per 100g) supports bone health and muscle contraction. Its low carb profile makes it ideal for keto diets and blood sugar management.
Myth Busters
MYTH #1: Paneer Causes Weight Gain
TRUTH: While calorie-dense (265 kcal/100g), high-protein foods like paneer increase satiety and boost metabolism. The key is portion control (50-75g per meal) and avoiding frying. Grilled or crumbled paneer in salads supports weight management through protein's thermogenic effect.
MYTH #2: Paneer Is Too High in Fat
TRUTH: Yes, paneer contains 21g fat per 100g, but 70% is saturated fat from dairy which doesn't impact heart health like processed fats. Paneer also contains CLA (conjugated linoleic acid) that may aid fat loss. Moderation is key - stick to 50-100g portions.
MYTH #3: Diabetics Should Avoid Paneer
TRUTH: Paneer is excellent for diabetics with only 3.6g carbs and near-zero glycemic index. The high protein and fat content stabilize blood sugar levels. Studies show high-protein dairy improves insulin sensitivity.
MYTH #4: Paneer Has No Nutritional Value Besides Protein
TRUTH: Beyond 18g protein, paneer provides 48% daily calcium (bone health), phosphorus for energy metabolism, vitamin A for immunity, vitamin D for calcium absorption, and conjugated linoleic acid (CLA) for fat metabolism. It's nutritionally dense.
MYTH #5: You Can't Build Muscle on Paneer Alone
TRUTH: While no single food should be your only protein source, paneer's complete amino acid profile supports muscle synthesis effectively. 100g post-workout provides 18g protein - comparable to chicken breast (20-25g). Combine with varied protein sources for optimal results.
MYTH #6: Store-Bought Paneer Is Less Healthy
TRUTH: Commercial paneer quality varies. Check for preservatives, excess salt, and pasteurization. Fresh homemade paneer has optimal nutrition and no additives. If buying, choose brands with minimal ingredients (milk, lemon/vinegar, salt only).
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Calorie-dense (265 kcal/100g) but high protein promotes satiety; limit to 50-75g per meal with vegetables. |
| Muscle Gain |  | Complete protein (18g), rich in BCAAs for muscle recovery; 480mg calcium prevents cramps; ideal post-workout protein source. |
| Diabetes Management | | Minimal carbs (3.6g), zero GI, protein and fat stabilize blood sugar; excellent for diabetes control. |
| PCOS Management |  | High protein improves insulin sensitivity; low carbs don't spike blood sugar; calcium supports hormone balance; moderate portions recommended. |
| Pregnancy Nutrition | | Rich calcium (480mg) for fetal bone development, complete protein for growth, vitamin A for immunity; pasteurized only during pregnancy. |
| Viral/Flu Recovery | | High-quality protein supports immune function, easy to digest, provides energy without taxing digestion; versatile in soups and soft preparations. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Crumbled Paneer
Understanding how crumbled paneer affects blood glucose demonstrates its suitability for diabetes management and stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Perfect Pairings for Balanced Meals
Crumbled paneer pairs excellently with fiber-rich vegetables and whole grains for complete nutrition:
- 🥗 Mixed vegetable salad - Adds fiber, vitamins, and volume with minimal calories
- 🫓 Whole wheat roti - Complex carbs balance the high protein and fat
- 🍛 Palak (spinach) - Classic palak paneer provides iron and folate
- 🍅 Tomato-based curries - Lycopene and vitamin C enhance iron absorption
These combinations create balanced meals with optimal macros, stable blood sugar, and sustained energy.
Cultural Significance
Paneer is a cornerstone of North Indian vegetarian cuisine, with origins dating back over 6,000 years to the Indus Valley civilization.
In India:
- Essential protein source for vegetarian communities across India
- Traditional preparation uses lemon juice or vinegar to curdle milk
- Regional variations: fresh paneer (soft), aged paneer (firm), smoked paneer
- Used in hundreds of dishes: paneer tikka, palak paneer, paneer bhurji, shahi paneer
Religious & Cultural:
- Widely consumed by vegetarian Hindus and Jains as primary protein
- Offered in religious ceremonies and festivals
- Considered sattvic (pure) food in Ayurveda
- Symbol of prosperity in wedding feasts and celebrations
Global Recognition:
- Gaining popularity in Western countries as plant-based protein alternative
- Used in fusion cuisine: paneer burgers, paneer tacos, paneer pizza
- Recognized by fitness communities worldwide for muscle-building properties
Compare & Substitute
Crumbled Paneer vs Similar Protein Foods (Per 100g)
| Nutrient | 🧀 Paneer | 🍗 Chicken Breast | 🥜 Tofu | 🧀 Feta Cheese |
|---|---|---|---|---|
| Calories | 265 kcal | 165 kcal | 76 kcal | 264 kcal |
| Carbs | 3.6g | 0g | 1.9g | 4.1g |
| Fiber | 0g | 0g | 0.3g | 0g |
| Protein | 18.3g | 31g | 8g | 14g |
| Fat | 20.8g | 3.6g | 4.8g | 21g |
| Calcium | 480mg | 15mg | 350mg | 493mg |
| Iron | 0.2mg | 0.9mg | 5.4mg | 0.7mg |
| Vitamin A | 240mcg | 12mcg | 0mcg | 125mcg |
| Best For | Vegetarians, high calcium | Lean protein, muscle building | Low calorie, vegan option | Mediterranean flavors |
Frequently Asked Questions
Is crumbled paneer good for weight loss?
Crumbled paneer can support weight loss when consumed in controlled portions. With 18g protein per 100g, it provides excellent satiety and helps preserve lean muscle during calorie deficits. However, at 265 calories per 100g, portions must be carefully managed.
Best practices: Limit to 50-75g per meal (133-199 calories); use in salads with vegetables; grill or air-fry instead of deep frying; pair with fiber-rich foods (spinach, tomatoes, whole grains); track portions carefully to avoid excess calories.
Can diabetics eat crumbled paneer?
Yes, diabetics can safely and beneficially eat crumbled paneer. With only 3.6g carbs per 100g and a glycemic index near zero, it has minimal impact on blood sugar. The high protein and fat content actually help stabilize glucose levels.
Tips for diabetics:
- Consume 75-100g per meal for protein without blood sugar spikes
- Pair with non-starchy vegetables and limited whole grains
- Avoid sugary gravies or excess oil in preparation
- Best timing: any meal, particularly beneficial at lunch and dinner
- Monitor portion sizes as excess protein can affect kidney function
The protein helps slow digestion of accompanying carbs, reducing overall glycemic impact of meals.
How much protein is in crumbled paneer?
Crumbled paneer contains 18.3g of complete protein per 100g. This makes it one of the richest vegetarian protein sources available. A typical serving of 75g provides approximately 14g protein - comparable to 2 eggs or 60g chicken.
For muscle gain, 100g post-workout provides 18g high-quality protein with all essential amino acids. Combine with other protein sources (dal, yogurt, nuts) throughout the day for optimal muscle building (1.6-2.2g protein per kg body weight daily).
What are the main health benefits of crumbled paneer?
Key Benefits:
- Complete Protein Source: 18g protein with all 9 essential amino acids for muscle building
- Bone Health: 480mg calcium (48% DV) supports strong bones and prevents osteoporosis
- Weight Management: High protein increases satiety and metabolism
- Blood Sugar Control: Minimal carbs (3.6g) with zero GI suitable for diabetes
- Heart Health: Contains CLA that may improve cholesterol profiles
- Digestive Health: Easy to digest, suitable for lactose-sensitive individuals (low lactose)
When is the best time to eat crumbled paneer?
Depends on your goal:
- Muscle Gain: Post-workout within 2 hours (100g provides 18g protein for recovery). Also good for breakfast with vegetables.
- Weight Loss: Lunch or dinner with large vegetable portions (high satiety, controlled calories). Avoid late night due to calorie density.
- Diabetes: Any meal paired with vegetables and limited whole grains for blood sugar stability.
- Pregnancy: Throughout the day for protein and calcium needs (ensure pasteurized).
IMPORTANT NOTE
Always use fresh, refrigerated paneer and consume within 2-3 days of preparation for food safety.
Is crumbled paneer better than tofu for health?
Paneer and tofu serve different nutritional goals:
Paneer Advantages:
- Higher protein (18g vs 8g per 100g) - better for muscle building
- More calcium (480mg vs 350mg) - superior for bone health
- Complete amino acid profile from dairy
- Better taste and texture for Indian cuisine
- Contains vitamin A and D
Tofu Advantages:
- Lower calories (76 vs 265) - better for weight loss
- Lower fat (4.8g vs 21g) - better for low-fat diets
- Higher iron (5.4mg vs 0.2mg) - important for vegans
- Vegan option with phytoestrogens
Recommendation: Choose paneer for muscle gain, calcium needs, and Indian cooking. Choose tofu for weight loss, veganism, and lower calories.
How many grams of crumbled paneer should I eat per day?
General Guidelines:
- Weight Loss: 50-75g per meal, once daily (133-199 calories) with vegetables
- Maintenance: 75-100g per meal, 1-2 times daily (199-265 calories)
- Muscle Gain: 100-150g per day split into 2 meals (265-398 calories) with varied protein sources
- Diabetes: 75-100g per meal (18-24g protein) for blood sugar control
- Pregnancy: 75-100g per day for calcium and protein needs (pasteurized only)
Avoid excess: More than 150g daily can provide excessive saturated fat (17g+) and calories (400+). Balance with lean proteins, legumes, and vegetables.
Track your meals with NutriScan app to see how crumbled paneer fits your personal nutrition goals.
Can I eat crumbled paneer every day?
Yes, generally safe when consumed in appropriate portions (50-100g daily) as part of a balanced diet.
Daily consumption benefits:
- Consistent high-quality protein intake
- Regular calcium for bone health
- Sustained muscle building and recovery
- Easy meal preparation and versatility
Watch for:
- Saturated fat: 11g per 100g - balance with lean proteins other days
- Calories: 265 per 100g - fits various calorie goals with portion control
- Variety: Rotate with other proteins (eggs, dal, tofu, chicken) for nutritional diversity
- Quality: Use fresh, pasteurized paneer; avoid preserved varieties
Better approach: Alternate paneer with other protein sources (dal, legumes, eggs) for optimal nutrient variety while maintaining protein goals.
