Paneer Cubes: Calories, Nutrition and Health Benefits
India's favorite vegetarian protein powerhouse - rich in complete protein, calcium, and essential nutrients for muscle building and overall health.
Quick Nutrition Facts
Per 100g Paneer (6-8 cubes)
| Nutrient | Amount |
|---|---|
| Calories | 265 kcal |
| Protein | 18g |
| Carbohydrates | 3.5g |
| Fiber | 0g |
| Sugars | 3.5g |
| Fat | 20g |
| Calcium | 480mg |
| Phosphorus | 340mg |
| Vitamin B12 | 0.8mcg |
| Sodium | 18mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Paneer delivers 18g of complete protein per 100g, providing all essential amino acids. The high calcium content (480mg) supports bone health and muscle function, making it ideal for vegetarians and muscle builders.
Myth Busters
MYTH #1: Paneer Causes Weight Gain
TRUTH: Paneer itself doesn't cause weight gain. While calorie-dense (265 kcal/100g), its high protein content increases satiety and preserves muscle mass during weight loss. The method matters: grilled/steamed paneer supports weight loss; deep-fried paneer sabzi adds excess calories.
MYTH #2: Paneer Increases Cholesterol
TRUTH: Moderate paneer consumption doesn't significantly raise cholesterol in healthy adults. Paneer contains conjugated linoleic acid (CLA) which may improve cholesterol profiles. Choose low-fat paneer if managing cholesterol; limit to 50-75g daily.
MYTH #3: Paneer Is Hard to Digest
TRUTH: Fresh, properly prepared paneer is easily digestible for most people. The protein is readily absorbed. Avoid overcooking (makes it rubbery) and combine with fiber-rich vegetables for better digestion. If lactose intolerant, opt for lactose-free paneer.
MYTH #4: Paneer Should Be Avoided in Pregnancy
TRUTH: Paneer is excellent for pregnancy, providing protein, calcium, and vitamin B12. Pasteurized paneer is safe and supports fetal development. Always choose fresh, properly refrigerated paneer; avoid street vendor paneer.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (18g) promotes satiety, preserves muscle mass. Calorie-dense, so limit to 50-75g daily. Choose grilled/steamed preparation. |
| Muscle Gain |  | Complete protein with all essential amino acids, ideal for vegetarian muscle building. Consume 100-150g daily post-workout or with meals. |
| Diabetes Management | | Minimal carbs (3.5g), zero glycemic impact, high protein stabilizes blood sugar. Excellent diabetes-friendly protein source. |
| PCOS Management | | Low carb, high protein helps manage insulin resistance. Protein-rich diets improve PCOS symptoms. Include 75-100g daily. |
| Pregnancy Nutrition | | Rich in calcium (480mg), protein for fetal growth, vitamin B12 for neural development. Consume 100g daily from pasteurized sources. |
| Viral/Flu Recovery | | High protein supports immune function and tissue repair. Easy to digest when steamed. Calcium and phosphorus aid recovery. Consume 50-75g with vegetables. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Paneer
Understanding how paneer affects your blood glucose reveals why it's a diabetes-friendly protein choice.
Typical Glucose Response Curve
*Paneer has minimal glycemic impact. Individual responses may vary. Not medical advice.*
Optimal Paneer Pairings
Combining paneer with fiber-rich foods enhances satiety and nutrient absorption:
- 🥗 Mixed vegetables (bell peppers, spinach, tomatoes) - Adds fiber, vitamins, minerals
- 🌾 Whole grains (brown rice, quinoa, millets) - Provides complex carbs and complete nutrition
- 🌿 Leafy greens (palak, methi) - Iron absorption enhanced by paneer's protein
- 🥒 Cucumber raita - Aids digestion and provides cooling effect
This combination creates balanced meals with sustained energy and complete nutrition.
Cultural Significance
Paneer has been central to Indian vegetarian cuisine for over 300 years, evolving from ancient dairy preservation techniques.
In India:
- Staple protein in North Indian cuisine (Mughal influence)
- Essential in religious offerings and festive meals
- Regional variations: Bengali Chhena, Maharashtrian Paneer, Punjabi Paneer
- Ayurveda considers paneer sattvic (pure) and nourishing
- Modern adaptation: fitness industry embraces paneer as vegetarian protein
Global Impact:
- Recognized worldwide as "Indian cottage cheese"
- Adapted in fusion cuisines (paneer tacos, paneer pizza)
- Growing popularity in vegetarian and flexitarian diets globally
- Indian dairy industry produces 2+ million tonnes annually
Compare & Substitute
Paneer vs Similar Protein Sources (Per 100g)
| Nutrient | 🧀 Paneer | 🥚 Eggs (Boiled) | 🍗 Chicken Breast | 🌿 Tofu (Firm) |
|---|---|---|---|---|
| Calories | 265 kcal | 155 kcal | 165 kcal | 144 kcal |
| Carbs | 3.5g | 1.1g | 0g | 3g |
| Fiber | 0g | 0g | 0g | 2g |
| Protein | 18g | 13g | 31g | 15g |
| Fat | 20g | 11g | 3.6g | 9g |
| Calcium | 480mg | 50mg | 15mg | 350mg |
| Iron | 0.2mg | 1.8mg | 0.9mg | 2.7mg |
| Vitamin B12 | 0.8mcg | 1.1mcg | 0.3mcg | 0mcg |
| Best For | Vegetarian protein, bone health | Complete protein, versatility | Low-fat muscle building | Vegan protein, low calorie |
Frequently Asked Questions
Is paneer good for weight loss?
Yes, paneer supports weight loss when consumed in appropriate portions. The high protein content (18g per 100g) promotes satiety and preserves muscle mass during calorie deficit.
Best practices: Limit to 50-75g daily, choose grilled or steamed preparation, avoid deep-fried paneer dishes, combine with high-fiber vegetables, consume at lunch or dinner for sustained fullness.
Can diabetics eat paneer?
Absolutely. Paneer is one of the best protein sources for diabetics with only 3.5g carbs per 100g and zero glycemic impact. High protein helps stabilize blood sugar levels.
Tips for diabetics:
- Consume 75-100g per meal
- Pair with non-starchy vegetables
- Choose grilled/steamed over fried preparation
- Best timing: lunch or dinner
- Monitor portion sizes to manage total calories
Always consult your healthcare provider for personalized dietary advice.
How much protein is in paneer?
Paneer contains 18g of protein per 100g, making it one of the richest vegetarian protein sources. This is complete protein providing all nine essential amino acids.
For muscle gain or high-protein diets, consume 100-150g paneer daily. Combine with whole grains for optimal amino acid profile and sustained energy.
What are the main health benefits of paneer?
Key Benefits:
- Muscle Building: Complete protein supports muscle growth and repair
- Bone Health: 480mg calcium strengthens bones and teeth
- Weight Management: High protein increases satiety and metabolic rate
- Blood Sugar Control: Minimal carbs, high protein stabilizes glucose
- Pregnancy Nutrition: Calcium, protein, and B12 support fetal development
- Immune Function: Conjugated linoleic acid (CLA) enhances immunity
When is the best time to eat paneer?
Depends on your goal:
- Muscle Gain: Post-workout (within 2 hours) or dinner for overnight muscle repair.
- Weight Loss: Lunch or dinner with vegetables; avoid breakfast (too calorie-dense for morning).
- Diabetes: Any meal to balance blood sugar; particularly effective at lunch.
- General Health: Lunch or early dinner for optimal digestion.
IMPORTANT NOTE
Avoid late-night paneer consumption if you have slow digestion or acid reflux.
Should I choose low-fat or full-fat paneer?
Both have benefits - choose based on your health goals:
Full-Fat Paneer (20g fat/100g):
- Better for muscle gain (more calories)
- Supports absorption of fat-soluble vitamins (A, D, E, K)
- Ideal for pregnancy and growing children
- Provides sustained energy
- Richer, creamier taste
Low-Fat Paneer (10-12g fat/100g):
- Better for weight loss (fewer calories)
- Suitable for cholesterol management
- Lower saturated fat content
- Still provides complete protein
Recommendation: Muscle gain/pregnancy = full-fat. Weight loss/cholesterol management = low-fat.
How many grams of paneer should I eat per day?
General Guidelines:
- 50-75g daily - Weight loss, general health
- 75-100g daily - Diabetes, PCOS, balanced diet
- 100-150g daily - Muscle gain, pregnancy, high-protein needs
- 150-200g daily - Athletes, bodybuilders (spread across meals)
Avoid excess: More than 200g daily may provide too much saturated fat and calories. Track your meals with NutriScan app for personalized portion recommendations.
Is paneer safe during pregnancy?
Yes, paneer is excellent for pregnancy when consumed from safe sources. It provides calcium for fetal bone development, protein for growth, and vitamin B12 for neural health.
Safety guidelines:
- Choose pasteurized paneer from reputable brands
- Avoid street vendor or unrefrigerated paneer
- Store below 4°C and consume within 2-3 days
- Cook thoroughly in curries if safety is uncertain
- Consume 100g daily for optimal pregnancy nutrition
Always consult your healthcare provider for personalized pregnancy nutrition advice.
