How Much Protein in 100 gm Paneer

100 gm Paneer, a fresh cheese common in the Indian subcontinent, is a staple in vegetarian diets due to its high protein content and versatility in cooking. Whether you’re a fitness enthusiast, following a high-protein diet, or simply love Indian cuisine, understanding the nutritional value of paneer, including its protein content, can help you make informed dietary choices. In this blog, we’ll explore the nutritional profile of paneer, provide some delicious recipes, and discuss its impact on cholesterol levels.

Nutritional Facts of Paneer

Paneer is not only celebrated for its taste but also for its nutritional benefits. Here’s a breakdown of the nutritional content in 100 grams of paneer:

Note: The nutritional values can vary slightly depending on the method of preparation and the fat content of the milk used to make the paneer.

Paneer Recipes to Try

1. Paneer Tikka

Ingredients:

• 200g paneer (cut into cubes)

• 1 bell pepper (diced)

• 1 onion (diced)

• 2 tbsp yogurt

• 1 tsp garam masala

• 1 tsp turmeric

• 1 tsp cumin powder

• Salt to taste

• Skewers

Instructions:

1. Mix the yogurt, garam masala, turmeric, cumin powder, and salt in a bowl.

2. Add the paneer cubes, bell pepper, and onion. Marinate for at least 1 hour.

3. Thread the paneer, bell pepper, and onion onto skewers.

4. Grill until charred on all sides. Serve hot.

2. Spinach Paneer (Palak Paneer)

Ingredients:

• 200g paneer (cubed)

• 2 cups spinach (blanched and pureed)

• 1 onion (finely chopped)

• 2 tomatoes (pureed)

• 1 tsp garlic paste

• 1 tsp ginger paste

• 1 tsp garam masala

• Salt to taste

• 2 tbsp oil

Instructions:

1. Heat oil in a pan. Sauté the onion until translucent.

2. Add the ginger and garlic paste, and cook for a minute.

3. Add the tomato puree and cook until the oil separates.

4. Add the spinach puree, garam masala, and salt. Cook for 5-7 minutes.

5. Add the paneer cubes and cook for another 5 minutes. Serve hot with naan or rice.

Paneer and Cholesterol Levels

While paneer is a great source of protein, it’s also high in saturated fats, which can impact cholesterol levels if consumed in excess. Saturated fats are known to raise levels of LDL cholesterol (the “bad” cholesterol) in the blood, which can lead to the buildup of plaque in the arteries and increase the risk of heart disease and stroke.

Moderation is Key

If you have high cholesterol or are at risk of heart disease, it’s important to consume paneer in moderation. Opting for paneer made from low-fat milk can also be a healthier choice, as it contains less saturated fat. Incorporating a variety of protein sources in your diet, including plant-based proteins, can help manage cholesterol levels effectively.

Healthy Eating Tips

• Limit the intake of paneer to a few times a week and in moderate portions.

• Combine paneer with plenty of vegetables to increase the fiber content of your meals, which can help manage cholesterol levels.

• Consider grilling, baking, or sautéing paneer instead of frying to reduce the intake of additional fats.

In conclusion, paneer can be a nutritious addition to your diet, offering a good amount of protein along with other essential nutrients. However, due to its saturated fat content, those concerned about cholesterol should enjoy it in moderation and be mindful of their overall dietary pattern. By incorporating a variety of foods and focusing on balanced nutrition, you can enjoy the delicious flavors of paneer without compromising your health.

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