How many calories does one cup of Chenna have?

One  cup of Chenna gives 719 calories. Out of which carbohydrates comprise 133 calories, proteins account for 104 calories and remaining calories come from fat which is 354 calories.  One  cup of Chenna provides about 36 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Chenna recipe | home made chenna | base ingredient for Bengali sweets | fresh chhena | with 13 amazing images.

chenna is coagulated milk which acts a base for various Bengali delicacies like Rasgulla, Sandesh and Chum Chum.

chenna is used as the base ingredient for Bengali sweets.

Paneer and chhena, both are made using the same method. The only difference is chhena has its moisture retained whereas paneer is set to get a firm block. You can coagulate milk using lemon juice, vinegar or citric acid. Wash it thoroughly to get rid of the sour flavor. chhena is more moist than paneer. 

When you make sweets like rasgulla, Sandesh, chum chum make sure to use and prepare fresh chhena, as making it in advance and storing it the refrigerator will change the texture of the sweet. It is super easy to prepare chenna, but you need to know the correct technique and method. 

Also, we have used lemon juice for curdling the milk but vinegar, buttermilk, yogurt or citric acid can also be used to curdle the full-fat milk. The acidic agent has to be added to boiled milk and not after cooling down (because it won’t curdle as fast) or while boiling (the chenna will turn hard and chewy).

Notes on chhena recipe. 1. To make the chenna, if making use of a stainless steel vessel or an old non-stick pan then add like 1-2 tbsp of water first and heat it for a few minutes. Move it in a circular motion and discard it. This water forms a protective layer and prevents the milk from sticking to the bottom of the pan and scorching. 2. When the greenish water i.e. whey is separated, our milk has curdled completely. The whey has to be clear thus indicating the milk is completely curdled. 3. Tie and hang for 30 minutes for the extra water to drain out. Do not drain completely or else the chenna will turn into a hard block. 

The crumbly, soft texture makes fresh chhena an ideal choice for creating the perfect Bengali mithai.

Can diabetics, heart patients and overweight individuals have Chenna ?

Yes, Chenna, prepared from milk and lemon juice as described, is generally suitable for diabetics, heart patients, and overweight individuals. It's a highly beneficial ingredient due to its nutritional profile and the preparation method.

Benefits for Diabetics and Overweight Individuals

Chenna is essentially fresh, unsalted paneer or Indian cottage cheese, made by curdling milk and then straining the whey. Its primary benefit for diabetics and overweight individuals lies in its high protein contentand relatively low carbohydrate content. Protein helps in promoting satiety, making one feel fuller for longer, which can reduce overall calorie intake and assist in weight management. It also has a minimal impact on blood sugar levels, helping to prevent rapid spikes. Since this recipe uses only milk and lemon juice (a natural curdling agent), there are no added sugars or unhealthy fats. The process also removes most of the lactose (milk sugar), further reducing its glycemic impact.

Benefits for Heart Patients

For heart patients, Chenna is a good option due to its contribution to lean protein and calcium. The recipe specifies using milk, and while the fat content of the milk itself will be a factor, the process of making chenna can reduce some fat compared to consuming full-fat milk directly, as some fat is lost with the whey. If made with low-fat milk, it becomes an even more heart-friendly protein source. Chenna provides essential amino acids for muscle health and overall bodily functions without contributing to high cholesterol levels, especially when compared to fatty meats. The absence of added salt in the preparation of plain chenna is also a significant advantage for those managing blood pressure.

Is Chenna healthy?

Chenna is a base used in making Bengali sweets. Chenna is a basically a softer paneer used in making Mithai. So Chenna is healthy but be careful. If you are Diabetic, Heart Patient or want to loose weight, i suggest you avoid or eat in moderation. The reason being is that this Cheena recipe calls for full fat milk and hence the calories are very high.

It's what you add to the Chenna is the problem. 

Since its used to make Mithai, then sugar, milk, maida is added to sweeten the Chenna which then makes it unhealthy. 

One cup of Chenna has 719 calories. But they are healthy good fat calories with protein, Vitamin B2, tons of Calcium to make your bones strong.  

Chenna is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

4. Phosphorous : Phosphorous works closely with calcium to build bones. 

5. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

6. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

7. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

8. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 719 calories that come from one cup of Chenna?

Walking (6 kmph) = 3 hrs 36 mins

Running (11 kmph) = 1 hr 12 mins

Cycling (30 kmph) = 1 hr 36 mins       

Swimming (2 kmph) = 2 hrs 3 mins

Note: These values are approximate and calorie burning differs in each individual.