Paneer Cheese: Nutritional Values, Benefits, and Downsides

Paneer is a fresh cheese with some unique characteristics.

Paneer is made by mixing hot milk with an acidic medium, such as vinegar, and it has a soft yet firm texture. Unlike most cheese varieties, it does not melt when exposed to heat.

For this reason, it is commonly used as a culinary cheese in cooking and features in a wide range of South Asian dishes, such as curries, stews, and stir-fries. In a sense, it is used in a similar way to tofu.

While paneer has some unique characteristics, this article will explore what it offers nutritionally.

In this article, we’ll examine paneer’s key nutritional values and explore its potential benefits and downsides.

Key Nutrients in Paneer

Here are the key nutrients that paneer provides in high amounts per 100 grams (3.5 ounces) (1):

• Calories: 299 kcal
• Fat: 15.52 g
• Saturated fat: 9.02 g
• Protein: 15.86 g
• Vitamin B12: 109% DV
• Riboflavin (B2): 51% DV
• Phosphorus: 39% of the daily value
• Calcium: 26% of the daily value
• Thiamin (B1): 23% DV
• Zinc: 19% DV

Of course, serving sizes may be smaller than 100 grams, depending on the amount of paneer used in a dish and individual portion sizes.

The complete nutritional profile of paneer will be provided later in this article for your reference.

Primary Nutritional Benefits

1. B Vitamins

Paneer is a rich source of B vitamins, particularly B12. These nutrients help the body produce energy from food (2).

2. Nutrients for Bone Health

Paneer provides high amounts of both calcium and phosphorus, essential minerals with a key role in maintaining healthy bones (3).

3. Low in Sodium

Compared to many other cheese varieties, paneer contains significantly lower sodium. The exact amount will depend on the specific brand and the amount of salt used in production, if any.

However, USDA nutrition data lists paneer as containing 185 mg of sodium per 100 grams whereas 100 grams of Cheddar has more than three times this amount at 654 mg (1, 4).

Since paneer has a substantially lower sodium content than many other cheeses, it may be a better option for individuals limiting their sodium intake. In this context, it is important to check nutrition labels, as some products may potentially have been made with added sodium.

4. Moderately High in Protein

With over 15 grams of protein per 100 grams, paneer offers a good amount of protein.

That said, it is not among the most protein-rich cheese options, and several hard cheese varieties offer significantly more.

For more information, see this guide to high-protein cheese options.

Key point: The main nutritional benefits of paneer are its content of protein, B vitamins, calcium, and phosphorus. It is also relatively low in sodium compared to most cheese.

Potential Downsides of Paneer

In this section, we’ll summarize some drawbacks of paneer. These are related to both its nutritional properties and its physical characteristics.

1. High in Saturated Fat

With 9.02 grams of saturated fat per 100 grams, paneer is relatively high in this fatty acid (1).

This may mean that paneer is not suitable for individuals trying to limit their saturated fat intake.

Diets high in saturated fat can increase the risk of elevated LDL-C (low-density lipoprotein cholesterol) levels. Elevated LDL-C levels are an established risk factor for cardiovascular disease (5, 6).

However, this topic requires nuance. For example, in addition to its saturated fat content, paneer also provides a wide range of essential nutrients.

Furthermore, it is the overall dietary pattern that matters most. Including foods such as paneer in a healthy, balanced diet is quite different to adding paneer to a diet that revolves around fast food like pizza and burgers.

The Dietary Guidelines for Americans recommends that individuals limit saturated fat to 10% of their total calorie intake (7).

For instance, this recommendation translates to a limit of 200 calories from saturated fat on a 2,000-calorie diet. Since saturated fat contains 9 calories per gram, this equates to approximately 22 grams of saturated fat.

For individuals who are watching their saturated fat intake, fat-free cheese may be more suitable.

2. Paneer Doesn’t Melt

One potential downside of paneer, based on its physical characteristics, is that it doesn’t melt.

On the plus side, paneer retains its shape and texture when cooked, making it suitable for a variety of dishes.

However, this also limits its culinary applications, as it cannot be used in dishes requiring melted cheese, such as pasta and pizza.

Key point: While paneer has several benefits, some people may be put off by its high saturated fat content and its lack of meltability.

Foods That Nutritionally Complement Paneer

Paneer contains either zero or very low amounts of the following nutrients:

• Copper
• Fiber
• Folate
• Iron
• Vitamin C
• Vitamin E
• Vitamin K

Since paneer is commonly used in curries and stir-fries, here are some complementary ingredients that can enhance the nutrients it lacks.

• Kale: Kale provides high levels of fiber, folate, vitamin C, vitamin E, and vitamin K (8).
• Oysters: Oysters are an exceptional source of copper and iron (9).
• Lima beans: Lima beans are a rich source of copper, fiber, and folate (10).
• Tomato puree: Tomato puree contains high amounts of copper along with smaller amounts of fiber, folate, iron, vitamin C, and vitamin E (11).
• Spinach: Spinach offers good levels of copper, fiber, folate, vitamin C, vitamin E, and vitamin K (12).
• Sweet potatoes: Sweet potatoes offer high amounts of copper, fiber, and vitamin C (13).

Full Nutritional Profile of Paneer

Based on data from the USDA’s FoodData Central database, here is the complete nutritional profile of paneer per 100 grams (3.5 ounces) (1).

Vitamins

¹The USDA data for paneer is based on paneer made using milk with added vitamin D. Paneer made with unfortified milk may not contain the same vitamin D content.

Minerals

Final Thoughts

Paneer is a delicious cheese that, like most cheese, provides high levels of protein, calcium, phosphorus, and B vitamins. It also stands out for having one of the lowest sodium contents among cheese products.

Additionally, paneer offers a unique advantage over many other cheese options—it does not melt when heated. This makes it an excellent option for cooked dishes.

Whether used in curries, stir-fries, or any other dishes, paneer is a nutrient-rich and versatile ingredient.