Paneer is a type of fresh cheese that is popular in South Asian cuisine. It is known for its rich, creamy texture and versatility in cooking, as it can be used in both sweet and savory dishes. But just what is the nutritional value of paneer per 100 grams, and is it truly healthy for you? Let’s take a closer look.
One of the most impressive aspects of paneer is its high protein content. Protein is an essential nutrient that is important for building and repairing tissues, as well as for maintaining a healthy immune system. Just 100 grams of paneer contains approximately 18 grams of protein, which is more than 30% of the recommended daily value. Paneer is also a good source of other nutrients, including calcium and phosphorous.
In addition to its high protein content, paneer is also a rich source of vitamins and minerals. It contains small amounts of vitamins A, B2, and B12, as well as minerals such as zinc and selenium. These nutrients are important for maintaining a healthy metabolism, supporting the immune system, and promoting healthy skin and hair.
But what about the caloric and fat content of paneer? One ounce (28 grams) of paneer contains approximately 114 calories and 8 grams of fat, making it a moderate- to high-fat food. However, most of the fat in paneer is saturated fat, which is the type of fat that can raise cholesterol levels and increase the risk of heart disease if consumed in excess.
Despite its high fat and caloric content, paneer can still be enjoyed as part of a healthy, balanced diet when consumed in moderation. It is a good source of protein and other important nutrients, and can be used as a substitute for meat in dishes such as curry and stir-fries. To reduce the fat and calorie content of paneer, it can be made with reduced-fat milk or with a mixture of milk and yogurt.
In addition to its high protein and nutrient content, paneer is also a good source of conjugated linoleic acid (CLA). CLA is a type of fat that has been shown to have numerous health benefits, including reducing the risk of heart disease and certain types of cancer, as well as promoting weight loss.
So, is paneer per 100 grams healthy for you? The answer is generally yes, as long as it is consumed in moderation. While paneer is high in fat and calories, it is also a good source of protein and other important nutrients, and can be enjoyed as part of a healthy, balanced diet. To reduce the fat and calorie content of paneer, it can be made with reduced-fat milk or with a mixture of milk and yogurt. Overall, paneer is a delicious and nutritious choice that can add flavor and variety to many dishes.