Nutritional Facts of Chhena, Chenna Recipe, Calories in Chhena, Chenna Recipe

by Tarla Dalal
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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.

chhena is coagulated milk which acts a base for various Bengali delicacies like RasgullaSandesh and Chum Chum.

chhena 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.

Is Chenna healthy?

Chenna is a base used in making Bengali sweetsChenna 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.

Value per cup% Daily Values
Energy719 cal36%
Protein26.1 g47%
Carbohydrates33.3 g11%
Fiber0.5 g2%
Fat39.3 g60%
Cholesterol96 mg24%
Vitamin A960 mcg20%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.6 mg55%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C17.7 mg44%
Vitamin E
Folic Acid (Vitamin B9)33.6 mcg17%
Calcium1281 mg214%
Iron1.3 mg6%
Magnesium119.7 mg34%
Phosphorus783 mg130%
Sodium114 mg6%
Potassium621 mg13%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Chhena, Chenna Recipe
 on 16 Oct 20 01:23 AM

My age id 67 years. I use to intake 150 grams of chenna per day. What should be the ideal quantity for my good health.
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Tarla Dalal    100 g of paneer will approx. yield 350 calories, 13 g of protein and 20 g of fat. This quantity should be enough in a day. However if you are not consuming any other source of protein, you can have 150 g per day. Also this stays true if you do not have any other ailment.
16 Oct 20 09:04 AM