Paneer has almost similar nutritional profile as cottage cheese. It is one of the nutritious, low-calorie dairy products; carries 80 cal/100g, 10-15% protein and small amounts of high calorie fats and sugars. It, therefore, is quite popular and an excellent food for people who are on diet programs.
It provides high-quality protein that is rich in all essential amino acids required for growth and development and help stay healthy.
Paneer is low-lactose dairy product and contains minimal amount of lactose (0.1 g/oz) making it one of the good source of protein and minerals for those with lactose intolerance. During curdling process, most of naturally occurring lactose in milk is converted into more easily digestible lactic acid.
Like other dairy cheeses, is free of gluten. It, therefore, is an important source of gluten-free food that is rich in protein, minerals and vitamins.
Paneer contains good amounts of calcium, magnesium and phosphorous; and together with vitamin-D, Paneer ensures sufficient nutrients available for bone growth, especially in the children.
Regular consumption helps in preventing osteoporosis. Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life. Calcium deficiency can lead to rickets and poor blood clotting and osteoporosis. As per recommended dietary allowances (RDA), daily calcium intake should be 1000 milligrams for adult man.
It is an healthy food product since most of the constituents in skim milk undergo biochemical changes into more easily digestible and health benefiting products.
It contains all the vitamins available in the milk, both fat-soluble and B-complex group of vitamins. It is particularly rich in riboflavin and vitamin A (236 IU/100g).
Being soft and fresh cheese, paneer contains modest levels of minerals, especially calcium (10% of RDI), phosphorus (22% of RDI) and magnesium.
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