Paneer is also known as an extremely popular and nutritious food in Indian kitchens. It is primarily prepared from milk and is considered an excellent source of protein. Paneer contains high quality casein protein. Which is digested slowly and provides energy to the body for a long time. It is especially beneficial for those who do not eat meat and want to get protein from vegetarian sources. Every paneer protein per 100g contains about 18-20 grams of protein.
Which is helpful in fulfilling the daily protein requirements of the body. It is helpful in muscle growth, repair of body tissues and strengthening immunity. Apart from this, other nutrients like calcium, phosphorus, vitamin B12 and riboflavin are also found in abundance in paneer. Which strengthen bones and are beneficial for overall health.
Consumption of paneer is beneficial not only for children and youth, but also for the elderly. Paneer is an excellent protein option for those who exercise and are interested in bodybuilding. However, those who want to control their weight should consume it in limited quantities, as it also contains fat.
Related:- Jeera water benefits
What is paneer protein per 100g
Paneer is a popular Indian dairy product made by curdling milk. It is prepared by curdling milk by adding lemon juice, vinegar or curd. And then straining and pressing the solid portion. It is a good source of protein and calcium, especially for vegetarians.
Paneer is used in various recipes like matar paneer, shahi paneer, palak paneer etc. It is slowly digest and provides energy and nutrition to us. Paneer is beneficial for both children and adults.
Information about protein and other nutrients present in 100 grams of paneer.
| Nutrition | Per 100g Paneer |
| Energy | 265 kcl |
| Protein | 18.3 g |
| Fat | 20.8 g |
| Carbohydrate | 1.2 g |
| Calcium | 208 mg |
| Phosphorus | 138 mg |
| Vitamin A | 210 IU |
| Vitamin B12 | 0.8 mcg |
| Sodium | 22 mg |
Who needs paneer protein per 100g?
Protein is an essential nutrient for building and repairing the body. Everyone needs it according to age, gender and lifestyle. But in certain situations its need increases even more. Below is mentioned who most needs protein.
Children and adolescents
Protein is very important for the development of children’s bones, muscles and tissues. During adolescence, the body grows rapidly due to hormonal changes, so the amount of protein should be increased at this age.
Pregnant and lactating women
Paneer protein per 100g helps in the development of the fetus and also helps in producing milk. At this stage, women need more protein than normal.
People who do physical labor
People who do physical labor, such as laborers, farmers or people who lift heavy goods. They need more protein for muscle repair and energy.
Athletes and gym goers
Athletes and gym goers need extra protein to strengthen and develop muscles. It also aids in recovery.
People who are ill (paneer protein per 100g)
People who are ill or recovering from an operation need more protein to repair tissues. And regain strength after an illness or injury.
Vegetarians (paneer protein per 100g)
Vegetarians and pure vegetarians should pay special attention as vegetarian sources provide less amount of protein. So they should focus on getting adequate protein from pulses, cottage cheese, paneer, soya, chickpeas, curd etc.
Paneer protein per 100g benefits
Paneer protein per 100gis an excellent source of protein, which helps in muscle development and body repair. It is an excellent option for vegetarians to fulfill their protein needs. Consumption of paneer increases energy, strengthens bones. And helps in keeping the stomach full for a long time. Let’s know 12 major benefits of paneer protein.
Beneficial for muscle devlopment
Paneer is a good source of protein, which helps in building and repairing muscles. It contains a slow-digesting protein called casein, which provides protein to the body for a long time. Paneer is an ideal diet for regular exercisers and body builders. As it reduces fatigue and speeds up muscle recovery. It is also effective in keeping muscles strong for children, youth and the elderly.
Helps for weight loss
Paneer protein per 100g contains high amounts of protein and low amounts of carbohydrates. Making it an excellent option for those who want to lose weight. Protein increases thermogenesis in the body, which burns calories faster. Also, after eating paneer, you do not feel hungry for a long time. Which can control the habit of eating frequently. If you are on a diet and looking for a healthy snack, then paneer is a smart and balanced option.
Strengthens bones
Paneer contains protein as well as calcium and phosphorus, which are essential for strengthening bones. Protein increases collagen production in the body, which provides flexibility and endurance to bones. It helps prevent bone diseases like osteoporosis, especially for older people and women. Regular consumption of paneer helps maintain bone density.
Boost immunity
Paneer is a good source of protein as well as amino acids, vitamin B12 and zinc, which strengthen the body’s immune system. It activates white blood cells, which increases the ability to fight infection. If children and the elderly often suffer from colds or other infections, then including paneer in their diet can prove beneficial. It is helpful in keeping the body healthy and energetic.
Beneficial for skin and hair
The protein, biotin and vitamin B present in paneer are extremely beneficial for skin and hair health. Protein repairs skin cells, which makes the skin glow and keeps it young. Protein is essential for strengthening the hair roots, which reduces hair fall and helps in new hair growth. Consumption of paneer makes the skin shiny and the hair thick.
Beneficial for growth of children
Growing children need adequate amount of protein, which is essential for physical and mental development. The high quality protein present in paneer helps in the development of bones, muscles and brain of children. It is also a good source of energy, which keeps children active throughout the day. Adding paneer to the tiffin of school going children can be a nutritious option. Which improves their immunity and overall development.
Ideal protein source for vegetarians
For those who do not eat meat, eggs or fish, paneer is an excellent vegetarian protein source. It provides the body with essential amino acids, which are necessary for the formation of cells and balanced functioning of the body. The biggest feature of paneer is that it is easily digested and supplies protein to the body for a long time. Protein deficiency can be met by including it in a vegetarian diet.
Beneficial in diabetes
The glycemic index of paneer is very low, due to which it helps in controlling blood sugar. The protein and healthy fats present in paneer slow down the process of sugar absorption in the body. Which reduces the risk of sudden increase in sugar level. Diabetic patients can consume paneer in controlled quantities regularly. Which also provides them nutrition and keeps blood sugar balanced.
Beneficial for the heart
Although in balanced quantities, consuming paneer can be beneficial for heart health. The protein, calcium and potassium present in it keep blood pressure under control, which does not put much pressure on the heart. Apart from this, omega-3 fatty acids are also found in it, which balance cholesterol. If you choose low-fat paneer, it can be effective in maintaining your heart health.
Removes fatigue and weakness
The paneer protein per 100g speeds up metabolism and provides instant energy to the body. It is helpful in removing fatigue, lethargy and weakness. Especially when you do physical labor or get tired after a long day’s run. It also contains elements like vitamin B and magnesium, which are helpful in the body’s energy production process. Taking paneer at the beginning of the day keeps the body energetic throughout the day.
Beneficial for hormonal balance
Paneer contains protein as well as elements like vitamin B6, folate and zinc, which help in maintaining hormonal balance. Especially in women with menstrual irregularities or thyroid problems, the consumption of paneer can be beneficial. Protein smoothens the process of hormone production in the body and helps in the proper functioning of body parts. It also keeps the mental state balanced and controls mood swings.
Improves digestion
Although paneer is considered a heavy food, it can be rich in probiotic properties, which help in improving the digestive system. The protein present in it improves the functioning of the intestines and removes the problem of constipation. Also, it increases good bacteria in the body, which provide relief from problems like gas, acidity and indigestion. If taken in the right quantity, it is very beneficial for the stomach.
How to eat paneer protein
Paneer protein per 100g is a delicious and nutrient rich food. It can be eaten in many ways. Below are some popular and healthy ways to eat paneer are mentioned . Let’s know how to eat paneer protein.
Eat raw paneer:- You can eat paneer raw. This is the most natural way to get plenty of protein and calcium for the body. Eating raw paneer on an empty stomach in the morning is beneficial.
Add in salad:- Cut small pieces of paneer and mix it in a green vegetable salad. A delicious and healthy salad can be prepared by adding lemon and a little black salt to it.
In the form of bhurji:- Paneer bhurji is made by grating paneer. And lightly frying it with onion, tomato and spices. It can be eaten with bread or roti.
Grilled or tandoori paneer:- Marinate paneer in curd and spices and cook it in a grill or tandoor. It is a healthy and delicious snack.
Paneer Paratha:- Making paratha by stuffing paneer with spices is a popular way. It can be eaten with curd or pickle.
How to make paneer
Here is an easy way to make paneer at home.
Ingredients:-
- Milk – 1 liter (full cream or toned milk)
- Lemon juice – 2 to 3 tablespoons (or white vinegar)
Method for prepration:-
Boil the milk:- Boil the milk in a heavy bottomed vessel on medium flame. Keep in mind that the milk does not burn from the bottom, so keep stirring in between.
Add lemon juice:- When the milk starts boiling, add lemon juice to it slowly and keep stirring it with a spoon. In a short while the milk will curdle and the chenna (paneer) and water will separate.
Strain the water:- Now place a muslin cloth or clean cotton cloth on a sieve and pour all the curdled milk in it. This will keep the paneer in the cloth and the water will drain out.
Wash the paneer:- Wash the paneer thoroughly once with cold water to reduce the sourness of lemon in the taste of paneer.
Squeeze out water and press:- Tie the cloth tightly and squeeze out the water from the paneer. Now press it under something heavy (like a rolling pin, stone or a heavy vessel) for 1 to 2 hours so that it sets well.
Paneer is ready:- Now cut the paneer in desired shapes and use it in curries, parathas or snacks.
How to make shahi paneer recipe
Ingredients:-
- Paneer – 250 gms
- Onion – 2 (chopped or paste)
- Tomatoes – 3 (paste)
- Cashews – 10-12 (soak and make a paste)
- Ginger-garlic paste – 1 tsp
- Curd – 2 tsp
- Fresh cream – 3 tsp
- Green chilli – 1 (chopped)
- Red chilli powder – 1/2 tsp
- Turmeric powder – 1/4 tsp
- Coriander powder – 1 tsp
- Garam masala – 1/2 tsp
- Salt – to taste
- Butter or Ghee – 2 tsp
- Oil – 1 tsp
- Kasuri methi – 1/2 tsp
- Coriander leaves – for garnishing
Method:-
Heat oil and butter:- Heat oil and butter in a pan. Add finely chopped onion and fry till it turns golden.
Add ginger garlic paste:- Now add ginger-garlic paste and fry for 1 minute. Now also add tomato paste and fry till the oil separates.
Mix spices:- Now add turmeric, red chili, coriander powder, salt and curd. Cook on low flame.
Add cashew paste:- Now add cashew paste and cook for 2-3 minutes.
Add paneer:- Now add paneer pieces and mix gently. Add some water if the gravy is thick.
Add garam masala:- Crush kasuri methi by hand and add garam masala as well.
Add cream:- Finally add fresh cream and cook on low flame for 2 minutes.
Shahi paneer is ready:- Garnish with coriander leaves and serve with hot parathas or roti.
Paneer protein side effects
Paneer is a good source of protein, but consuming it in excess can cause some side effects. Especially people who are lactose intolerant or allergic to milk. May have digestive problems such as gas, bloating or diarrhea from paneer. Excessive consumption of high protein paneer can put pressure on the kidneys. Especially for those whose kidneys are already weak.
Apart from this, the high amount of saturated fats and sodium present in paneer. They increases the risk of increased cholesterol and high blood pressure. Consuming paneer in excess can also cause weight gain. Therefore, it is important to consume paneer in balanced quantities. So that its benefits can be obtained and side effects can be avoided.
