Paneer is a popular dairy product in Indian cuisine that is rich in protein, calcium, phosphorus, and vitamin B12. Its high protein content makes it an ideal food choice for building and repairing muscles, making it a great option for people who are looking to build muscle mass or recover from an injury. Paneer’s high protein content also makes it beneficial for weight management, as it increases satiety and reduces hunger.
Additionally, paneer’s calcium and phosphorus content make it good for bone health. Calcium is important for the development and maintenance of strong bones and teeth, while phosphorus plays a role in bone formation and repair. Paneer’s low carbohydrate content also makes it a good option for people with diabetes, as it does not cause a significant increase in blood sugar levels.
Finally, paneer’s vitamin B12 content can boost immune system function, making it a great option for people who do not consume animal products. Overall, paneer is a nutritious food that can provide several health benefits and can be incorporated into a variety of dishes. In this article, we will discuss the protein content of paneer in 100 gm, its nutritional benefits, and more.
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Protein Content in 100 gm Paneer
Paneer is a rich source of protein and is often recommended by nutritionists and dietitians as a healthy food option for vegetarians and vegans. In 100 gm of paneer, there are approximately 19 grams of protein. This makes it a great source of protein for people who follow a vegetarian or vegan diet.
Protein is an essential nutrient that is necessary for the growth and repair of tissues in the body. It is also needed for the production of enzymes, hormones, and other important molecules in the body. Protein deficiency can lead to a number of health problems, including muscle wasting, slow healing of wounds, and a weakened immune system.
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Table of Nutrition Facts for Paneer
Here is a table that shows the nutrition facts for 100 gm of paneer (source):
| Nutrient | Amount per 100 gm |
|---|---|
| Calories | 265 |
| Protein | 19 g |
| Fat | 20.8 g |
| Saturated Fat | 13.1 g |
| Cholesterol | 55 mg |
| Carbohydrates | 2.6 g |
| Fiber | 0 g |
| Sugar | 2.6 g |
| Calcium | 208 mg |
| Iron | 0.1 mg |
| Sodium | 67 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.8 µg |
As you can see, paneer is high in fat and calories, so it should be consumed in moderation. However, it is also a good source of protein and other important nutrients, making it a healthy addition to a balanced diet.
How to Incorporate Paneer into Your Diet
Indian Food Paneer Paneer Tikka Skewers
There are many ways to incorporate paneer into your diet. Here are some ideas:
- Paneer dishes: Paneer is a common ingredient in Indian cuisine and can be used in a variety of dishes, including curries, tikka masala, and saag paneer.
- Paneer salads: Paneer can be added to salads for a protein boost.
- Paneer wraps: Paneer can be used as a filling for wraps or sandwiches.
- Paneer snacks: Paneer can be grilled or fried and served as a snack.
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Health Benefits of Eating Paneer
Paneer contains a number of important nutrients that are essential for good health. These include calcium, phosphorus, and vitamin B12. Calcium is important for the development and maintenance of strong bones and teeth. Phosphorus is necessary for the formation of healthy bones and teeth, as well as for the production of energy in the body. Vitamin B12 is essential for the production of red blood cells and for the proper functioning of the nervous system.
Promotes Muscle Growth and Repair
Paneer is a rich source of protein, with 100 grams of paneer containing about 19 grams of protein. Protein is essential for building and repairing muscles, and paneer’s high protein content makes it a good food choice for people looking to build muscle mass. A study published in the Journal of the International Society of Sports Nutrition found that consuming high-quality protein sources like paneer, in combination with resistance training, can promote muscle growth and repair.
Helps in Weight Management
Paneer’s high protein content also makes it a good food choice for people looking to manage their weight. Protein is known to increase satiety and reduce hunger, which can help people eat fewer calories overall. A study published in the Journal of Nutrition found that a high-protein diet can lead to weight loss, particularly from abdominal fat. Paneer can be a good source of protein for people on a vegetarian or vegan diet, who may have limited options for protein-rich foods.
Helps in the Management of Diabetes
Paneer is a low-carbohydrate food, with 100 grams of paneer containing only 2.6 grams of carbohydrates. This makes it a good food choice for people with diabetes, as it does not cause a significant increase in blood sugar levels. A study published in the Journal of Diabetes Research found that a high-protein, low-carbohydrate diet can improve blood sugar control and insulin sensitivity in people with type 2 diabetes. Paneer can be a good source of protein for people with diabetes who are looking to manage their blood sugar levels.
Boosts Immune System
Paneer is a good source of vitamin B12, which is important for the proper functioning of the nervous system and the production of red blood cells. Vitamin B12 also plays a role in immune system function. A study published in the Journal of Investigative Medicine found that vitamin B12 supplementation can improve immune system function in older adults. Paneer can be a good source of vitamin B12 for people who do not consume animal products.
