Let’s Evaluate the Nutritional Value of Paneer
Introduction
Who doesn’t love paneer? The versatile Indian cottage cheese isn't just a delicious ingredient for curries and gravies. It is packed with essential nutrients and minerals, making it a nutritional powerhouse for all ages. We all know that paneer is a great source of protein, especially for people who follow a plant-based diet. But many people are not fully aware of the nutritional value of paneer and the plethora of health benefits that it has. Are you curious about the nutritional value of paneer? You have stumbled upon the right place. In this article, we will share with you everything, from the nutritional value of paneer, and its benefits to how you can incorporate it the right way in your daily diet.
The Nutritional Value of Paneer Per 100g
Wondering about the calories in paneer? A 100g serving of paneer packs a surprising amount of nutrition. Let's delve into the nutritional facts about paneer:| Nutrient | Amount per 100g |
|---|---|
| Energy | 321 Kcal |
| Protein | 25 g |
| Total fat | 25 g |
| Dietary fibre | 0 g |
| Carbohydrates | 3.57 g |
| Sugar | 3.57 g |
| Calcium | 407 mg |
| Potassium | 71 mg |
| Sodium | 18 mg |
| Saturated fat | 17.9 g |
| Trans fat | 0 g |
| Cholesterol | 89 mg |
As we can see, paneer is a valuable source of energy. You will get 321 calories per 100 grams of paneer. Paneer also contains high levels of protein, calcium, and healthy fats. Paneer can also be used as part of a weight loss regime, as it is rich in protein and healthy fats that can help with satiety and curbing hunger. Note that it is critical to choose the right brand to enjoy all the nutritional value of paneer. If you’re looking for one brand that you can blindly trust, it’s Aashirvaad Svasti Paneer. A premium-quality choice that guarantees both nutrition and flavour in every delectable bite. So, now that you know the nutritional value of paneer per 100g, it can be a great addition to your diet as part of a healthy and balanced lifestyle.
The Nutritional Composition of Indian Cottage Cheese: A Deeper Dive
Paneer goes beyond just basic macronutrients. It's a treasure trove of vitamins and minerals:- Fat: As mentioned earlier, paneer boasts healthy fats like monounsaturated fat and polyunsaturated fat, crucial for cardiovascular health and reducing inflammation.
- Protein: Paneer is a complete protein source, containing all nine essential amino acids your body needs for proper growth and function. It's particularly beneficial for vegetarians and vegans seeking high-quality protein alternatives.
- Vitamins & Minerals: Paneer offers a good source of Vitamin D, essential for calcium absorption and bone health. It also contains traces of Vitamin B12, crucial for nerve function and red blood cell production.
- Amino Acids: Paneer contains all essential amino acids such as isoleucine, leucine, lysine, methionine, and tryptophan, making it a complete protein source that can be easily absorbed by the body.
Additionally, it boasts minerals like phosphorus, sodium, and potassium, which play vital roles in maintaining fluid balance and muscle function.
Benefits of Adding Paneer to Your Diet
Beyond the impressive list of nutrients, here's how paneer can truly benefit your health:- Muscle Building and Repair: With its high protein content, paneer is a fantastic addition to a muscle-building diet. It helps repair muscle tissues after exercise and promotes overall strength gain.
- Bone Health: The calcium and Vitamin D duo in paneer makes it a champion for strong bones and teeth. This is particularly important for children and adults at risk of osteoporosis.
- Weight Management: Paneer's high protein content keeps you feeling fuller for longer, reducing cravings and aiding in weight management.
- Boosts Energy Levels: The combination of protein and healthy fats in paneer provides sustained energy throughout the day, keeping you active and productive.
- Suitable for Diabetics: Being low in carbs, paneer is a good protein source for diabetics who need to manage their blood sugar levels.
How to Incorporate Paneer into Your Diet?
Don't limit yourself to curries when it comes to paneer. Paneer's versatility allows you to enjoy its benefits in countless ways:- Scramble paneer with vegetables for a protein-packed breakfast or whip up a paneer cheese omelette for a satisfying start to your day.
- Grill paneer cubes, toss them in your favourite spices, and enjoy a healthy, protein-rich snack.
- Crumble paneer over a salad for a protein boost and added texture.
- Mash paneer with spices and vegetables, form patties, and grill for delicious and nutritious vegetarian burgers.
- Believe it or not, paneer can even be used in sweet dishes like paneer kheer.
Conclusion
Paneer is more than just a delicious ingredient. It's a nutritional powerhouse waiting to be explored. With its impressive protein content, healthy fats, and abundance of essential minerals, paneer can be a valuable addition to a healthy and balanced diet. So, get creative, incorporate paneer into your meals, and unlock its nutritional magic! Looking for an ultimate online space to shop for paneer, spices, atta and other pantry essentials? Hop on to the ITC online store today and fill your cart with kitchen ingredients from top brands like Aashirvaad, Sunfeast, Sunrise Pure, etc. Happy shopping! Get the ITC Store app on Google Play or Apple App Store today to enjoy a seamless shopping experience for all your grocery needs.
FAQ
What are the benefits of paneer for children?
Paneer is a rich source of protein, calcium, and Vitamin D and it offers numerous benefits for children's growth and development. It helps build strong bones, promotes muscle growth, supports brain development, and provides essential nutrients. With its versatility, paneer can easily be incorporated into children's diets through dishes like paneer tikka, paneer sandwiches, paneer cutlets, etc.Is it good to eat paneer daily?
Paneer is a nutritious food and we recommend you incorporate it into your daily diet. Consuming it daily can be beneficial for those seeking a high protein intake, but it's essential to maintain a variety of foods to ensure you get a complete range of nutrients.What is the shelf life of paneer?
The shelf life of paneer can vary depending on factors like storage conditions and the quality of the milk used to make it. However, when stored properly in a refrigerator, paneer can typically last for 5-6 days.How to check for the spoilage of paneer?
To check if paneer has spoiled, look for these signs:- Sour smell: A sour or unpleasant odour is often a sign of spoilage.
- Sliminess: If the paneer feels slimy or sticky, it might have gone bad.
- Change in colour: Paneer should generally have a white or slightly yellow colour. If you notice significant discoloration, it could be a sign of spoilage.