Why Ought to You Embrace Paneer in Your Weight loss plan? – HealthifyMe

Abstract: This text talks about why it’s best to eat paneer, also referred to as Indian cottage cheese. It incorporates many nutritional vitamins, minerals, and antioxidants which can be useful for well being. It helps in assembly the protein necessities of vegetarian individuals. You may embody paneer in your food plan by incorporating it into a number of dishes. Paneer can also be useful for people who find themselves on a low-carb and high-protein food plan.


A big a part of the Indian inhabitants is vegetarian. Many historical texts and fashionable science name milk an entire meals. Indians eat half of the produced milk in its unique type and the remaining is for making varied milk merchandise corresponding to ghee, butter, paneer, cheese, ice cream, and milk powder.

Paneer is wealthy in fat and proteins and can also be a very good supply of varied nutritional vitamins and minerals. The dietary energy of paneer lives within the presence of protein, which incorporates all important amino acids. It is a perfect meals for rising kids, adults, infants, and pregnant girls.

Dietary information of paneer

Nutritional facts of paneer
  • Dietary data of paneer (product of cow milk) per 100 g:
Energy265 kcal
Fats20.eight g
Protein18.Three g
Carbohydrates1.2 g
Calcium208 mg
Zinc2.7 mg
Magnesium26.6 mg
  • Wealthy in high-quality protein: Paneer contains high-quality protein that gives important amino acids.
  • Premium supply of nutritional vitamins and minerals: Paneer incorporates minerals, corresponding to calcium, zinc and magnesium. It additionally incorporates nutritional vitamins, corresponding to vitamin B12, vitamin D, folic acid, vitamin C, and vitamin A.
  • Promotes bone well being: Vitamin D and calcium current in paneer makes bones stronger and prevents osteoporosis.
  • Manages blood sugar ranges: Magnesium current within the paneer controls blood sugar stage and prevents sugar spiking.
  • Promotes cardiovascular well being: Paneer helps handle blood stress ranges and helps in lowering cardiovascular issues.
  • Improves digestion: Paneer incorporates phosphorus that stops constipation and promotes digestive well being.
  • Highly effective antioxidant supply: Varied nutritional vitamins current in paneer, corresponding to vitamin A, acts as highly effective antioxidants.
  • Improves metabolism: Paneer supplies power to the physique and retains the physique wholesome. Additional, it prevents metabolic issues corresponding to diabetes.
  • Reduces danger of most cancers: Minerals, corresponding to selenium and potassium, cut back most cancers danger by stopping the buildup of most cancers cells.
  • Pregnant girls: Folic acid and vitamin B12 current in paneer are good for pregnant girls.

Three wholesome paneer recipes

To keep away from monotonous consumption of paneer, chances are you’ll put together varied recipes which can be tasty and don’t alter their dietary qualities. A few of the finest wholesome recipes of paneer are:

#1 Paneer tikka

Paneer tikka

Paneer tikka is likely one of the healthiest appetizers. Other than appetizers, it might additionally discover its place in sandwiches, pizzas, and wraps.


  • 200 gms paneer
  • Onion (1)
  • Bell pepper (1)
  • Thick curd (6 tablespoons)
  • Pink chili powder (1 teaspoon)
  • Garam masala (1 teaspoon)
  • Chat masala (1 teaspoon)
  • Salt to style
  • Coriander powder (1 teaspoon)
  • Turmeric powder (1 teaspoon)
  • Garlic paste (1 teaspoon)
  • Ajwain seeds (1 teaspoon)
  • Dried fenugreek leaves crushed (1 teaspoon)
  • Mustard oil (1 teaspoon)


  1. Reduce paneer in 9 squares.
  2. Chop one giant onion and bell pepper. The dimensions of the chopped onions and bell pepper needs to be much like the paneer cubes.
  3. Add thick curd, pink chili powder, garam masala, chat masala and salt, coriander powder, and turmeric powder in a mixing bowl.
  4. Add garlic paste, ajwain seeds, dried fenugreek leaves, and mustard oil to the identical mixing bowl.
  5. Then, add the onion and bell pepper into the marinade and coat them correctly.
  6. Add the paneer cubes to the marinade and blend.
  7. Cowl and place the bowl within the fridge for one hour.
  8. After taking the combination out, thread the paneer, onions, and bell pepper on a skewer.
  9. Spray some oil on a heated tawa. Place the skewers on the middle and grill them on medium warmth.
  10. Flip the skewers continually to grill the substances evenly. Grill them till they flip golden yellow.
  11. Place the skewers on the serving plate and serve with inexperienced chutney.

#2 Stir fry paneer with broccoli

Stir fry paneer with broccoli

Stir-fried greens with paneer is an ideal low carb wholesome choice for a lightweight meal or those that wish to handle their weight.


  • 1 head broccoli reduce into florets
  • Spinach leaves – 1 cup
  • Paneer 200 gms
  • Olive oil 1 tbsp
  • Garlic cloves – Three chopped
  • Chilli flakes half of tsp
  • Dried Oregano – half of tsp
  • Salt to style
  • Lemon juice – 1 tsp
  • Garam masala – 1 tsp (non-obligatory)


  1. Reduce paneer into one-inch cubes.
  2. Parboil the broccoli florets in water for two minutes and pressure.
  3. Warmth oil in a pan after which add the garlic & saute.
  4. Add the paneer cubes and saute for a minute.
  5. Add the broccoli and seasonings and saute for 2 minutes.
  6. Lastly, add the spinach, prepare dinner until it wilts and switch off the flame.
  7. Add the lemon juice and serve scorching.

#Three Paneer toast

Paneer toast

Paneer toast is a wholesome breakfast choice that may offer you ample power for the entire day. Making paneer toast may be very simple.


  • Paneer slice
  • Ghee/butter
  • Onion (1)
  • Tomato (1)
  • Bread slices (2)
  • Mint and cilantro leaves
  • Salt (2 tablespoons)


  1. Pour some ghee or butter right into a frying pan. Add onions and tomatoes to the pan and fry them on medium warmth.
  2. Crumble the paneer and add it to the frying pan together with salt and blend it totally. Put the combination in a bowl.
  3. In a distinct pan and add some ghee or butter. Then place two items of bread within the pan.
  4. Unfold the paneer evenly on the bread. Sprinkle finely chopped mint and cilantro leaves.
  5. Cowl the pan and prepare dinner it on low flame for 3-Four minutes. Your paneer cheese toast is prepared.


Paneer consumption has many well being advantages. It improves immunity and helps to construct stamina. It enhances bone density and promotes cardiovascular well being. Nevertheless, consuming paneer in a average quantity as a big amount could trigger digestive issues.


  1. doi.org
  2. food.ndtv.com
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Continuously Requested Questions (FAQs)

Q. Can I eat paneer even when I’ve a fever or indigestion?

A. There is no such thing as a concrete proof to verify that consuming paneer throughout fever has unwanted effects. Nevertheless, theoretically, it’s not a very good consuming choice whereas having a fever. The digestive system doesn’t operate optimally throughout fever. Equally, paneer just isn’t a very good meals merchandise for anybody having indigestion. Nevertheless, if you happen to want to eat paneer throughout fever or indigestion, solely eat cooked paneer because the raw type could stress the digestive tract.

Q. The best way to check the standard of the paneer?

A. Paneer is a milk product and thus has a restricted shelf life. Nevertheless, due to its excessive price, many suppliers may provide spoiled leftovers. Good-quality, contemporary paneer supplies optimum well being advantages. Spoiled paneer might also trigger gastric unwanted effects. Spoiled paneer tastes bitter and has a foul scent. Dangerous-quality paneer is brownish or yellow, and the feel is considerably slimy.

Q. The best way to retailer paneer for optimum shelf life?

A. All the time retailer paneer in applicable situations to extend its shelf life. Paneer stored at room temperature for greater than two hours could lose its freshness and needs to be discarded. The best option to preserve the freshness and high quality is to retailer it in a fridge. The paneer could lose moisture from its outer layer in a fridge. Thus, wrap the paneer with a moistened muslin material earlier than maintaining it within the fridge. Don’t maintain paneer for greater than 2-Three days within the fridge as it might harden and harbor germs.

Q. What are the unwanted effects of consuming paneer?

A. Though paneer is a wholesome consuming choice, it might trigger unwanted effects in some individuals. People who find themselves immunocompromised, have a sedentary way of life, and are allergic to dairy merchandise ought to keep away from consuming paneer. The unwanted effects on account of paneer consumption embody meals allergy symptoms and digestive issues. It could additionally enhance the extent of ldl cholesterol on account of its high-fat content material. Individuals with cardiovascular illnesses ought to eat paneer carefully.

Q. Can I incorporate paneer every day in my food plan?

A. Paneer is a wonderful supply of nutritional vitamins, minerals, proteins, carbohydrates, and fat. You may incorporate paneer into your every day food plan however take it carefully. You could eat paneer by including it to a number of tasty recipes.