Nutritional Facts of Paneer Recipe ( How To Make Paneer), Calories in Paneer Recipe ( How To Make Paneer)

by Tarla Dalal
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How many calories does one cup of Paneer have?

One cup (140 grams) of Paneer gives  658 calories. Out of which carbohydrates comprise 146 calories, protein accounts for 119 calories and remaining calories come from fat which is 393 calories. One cup of Paneer provides about 53 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Paneer recipe from 2 litres full fat milk we get 420 grams paneer which is 3 cups of full fat paneer, each cup having 140 grams.

658 calories for 1 cup of Paneer Recipe, Carbohydrates 35.6g, Protein 28.9g, Fat 43.5g. Find how much protein, carbs, vitamin B2, B1, phosphorus, sodium, potassium, folic acid is present in Paneer

Click here to see How to make Paneer recipepaneer recipe | homemade paneer recipe | cottage cheese recipe | Indian paneer recipe | with 30 amazing images

The best part is that paneer is quite easy to make at home. We present you an easy Indian homemade paneer recipe or cottage cheese recipe. You need just two ingredients – milk and lemon juice which is available in every Indian kitchen. While it can be made with any milk, full fat milk gives the best texture and yield, so always go for that.

Ever wondered why some Paneer Parathas taste better than others, why some desserts have a better mouth-feel, or why something as simple as Mutter Paneer Butter Masala feels different at different places?

It is the quality of the paneer that makes all the difference. And, homemade paneer beats all others hands-down. Fresh homemade paneer has a super soft and succulent mouth-feel, as well as a pure flavour, which is unmatched by any commercial paneer brand.

To make paneer, rinse a deep non-stick pan with ¼ cup of water and quickly simmer it for 2-3 minutes. This will prevent milk from getting burnt as the water forms a protective layer between the pan and milk. When the milk begins to boil, switch off the flame and wait for 1 minute. The milk should be boiling hot before you add the acidic substance to speed up the process of curdling and to prevent the Paneer from becoming grainy.

If the milk has not curdled well, add more acid. But, if you add too much of acid the Paneer will become tough. The quantity of the acidic agent is purely judgemental . You can even make paneer recipe at home by curdling full-fat milk using Yogurt, Buttermilk or Citric Acid.

The crumbled paneer which we have right now (before it becomes soft paneer) is also known as chenna in the eastern parts of India and is the precursor of many traditional Indian mithais like RasgullaOrange Chenna payeshRasmalai and other Bengali sweets.

We also show you also how to make paneer using a mould.

Use your fresh, soft and unadulterated paneer to make delicious subzisparathas and desserts too!

Is Full Fat Paneer healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

How much protein from 1 cup paneer ?

1 cup paneer gives 28.9 grams protein. 

How much protein from 1/2 cup  paneer ?

1/2 cup paneer gives 14.5 grams protein. 

Can diabetics, heart patients and over weight individuals have paneer ?

Yes, this recipe is good for diabetics, heart and weight loss but you should opt for using low fat milk. But they can opt for low fat paneer if they have to restrict the amount of fats in their diet.  

Paneer or cottage cheese is rich in healthy nutrients like calcium and vitamin D. It is a good source of vitamin A and minerals like iron, calcium, magnesium, phosphorus, sodium, potassium and zinc. It is rich in omega-3 fatty acids and omega-6 fatty acids which help in fighting and preventing rheumatoid arthritis and other bone problems. Paneer must be included in growing children’s diet at least once or twice week. (Adults with hypertension and heart diseases should avoid Paneer because it has a high sodium content and is also high in calories.)

Can healthy individuals have paneer?

Yes, this is a great source of protein for vegetarians. 

Paneer is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

One cup paneer health details below.

  1. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 236% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 145% of RDA.
  3. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 64% of RDA.
  4. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 53% of RDA.
  5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 37% of RDA.
  6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
  7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad DalChana DalToovar DalMasoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 20% of RDA.
  8. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 19% of RDA.

What is a healthier option to Full Fat Paneer?

Opt for Low Fat Paneer recipe

How to burn 658 calories that come from one cup of Full Fat Paneer Recipe?

Walking (6 kmph) = 3 hrs 17 mins

Running (11 kmph) = 1 hr 6 mins

Cycling (30 kmph) = 1 hrs 28 mins       

Swimming (2 kmph) = 1 hrs 53 mins

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

Value per cup% Daily Values
Energy658 cal33%
Protein28.9 g53%
Carbohydrates35.6 g12%
Fiber0.3 g1%
Fat43.5 g66%
Cholesterol106.7 mg27%
Vitamin A1066.7 mcg22%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.7 mg64%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C14.5 mg36%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)38.9 mcg19%
Calcium1414 mg236%
Iron1.4 mg7%
Magnesium130.5 mg37%
Phosphorus868.7 mg145%
Sodium127.1 mg7%
Potassium654 mg14%
Zinc2 mg20%
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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Paneer Recipe ( How To Make Paneer)
 on 19 Jun 21 12:23 PM

one cup is how many grams?
| Hide Replies
Tarla Dalal    One cup paneer is approximately 150 grams.
21 Jun 21 08:09 PM