Paneer
Paneer is a fresh, non-melting Indian cheese made by curdling milk with an acid like lemon juice or vinegar. It's a staple ingredient in North Indian cuisine, often cubed and used in rich, creamy curries like Palak Paneer or Paneer Butter Masala, or grilled in dishes like Paneer Tikka.
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🍽️ Nutrition at a glance
Paneer is a high-protein, low-carb food, making it a popular choice for vegetarians and those on keto diets. A 100-gram serving provides roughly 265 calories, with most of its energy coming from protein and fat, and is also a good source of calcium.
Nutrition breakdown
| Calories | 265 kcal |
| Protein | 20 g |
| Carbs | 3.6 g |
| Fat | 20 g |
| Fiber | 0 g |
| Sugar | 1.2 g |
| Sodium | 120 mg |
| Calcium | 480 mg |
| Phosphorus | 350 mg |
| Potassium | 150 mg |
| Vitamin A | 180 µg RAE |
| Vitamin B12 | 0.8 µg |
| Riboflavin (B2) | 0.3 mg |
| Selenium | 12 µg |
| Zinc | 2.0 mg |
Per 1 cup (126 g) · estimated, varies by recipe
💡 What's interesting
Unlike many cheeses, paneer does not melt when heated; it holds its shape, which makes it perfect for grilling and simmering in sauces. It's a complete protein, containing all nine essential amino acids, and is a cornerstone of vegetarian protein in Indian diets.
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AI estimate may be inaccurate · Terms