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

by Tarla Dalal
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Cooking Method

How many calories does one cup of Paneer have?

One cup of Paneer gives 1055 calories. Out of which carbohydrates comprise 260 calories, proteins account for 204 calories and remaining calories come from fat which is 591 calories.  One cup of Paneer provides about 53 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see How to make Paneer recipe. Ever wondered why some Paneer Parathas taste better than others, why some desserts have a better mouth-feel, or why something as simple as 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 brand. 

The best part is that paneer is quite easy to make at home. You need just two ingredients – milk and lemon juice. While it can be made with any milk, full fat milk gives the best texture and yield, so always go for that. 

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

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

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat milk instead of full fat milk. The reason is that we want to reduce the fat content for diabetics as there will be no surge in blood sugar levels with low fat milk. 

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 high in

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

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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

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

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

6. Phosphorous Phosphorous works closely with calcium to build bones. 

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

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

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

10. 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. 

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.

What is a healthier option to Full Fat Paneer?

Opt for Low Fat Paneer recipe

How to burn 1055 calories that come from one cup of Full Fat Paneer Recipe?

Walking (6 kmph) = 5 hrs 17 mins

Running (11 kmph) = 1 hr 46 mins

Cycling (30 kmph) = 2 hrs 21 mins       

Swimming (2 kmph) = 3 hrs 1mins

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

Value per cup% Daily Values
Energy1055 cal53%
Protein38.5 g70%
Carbohydrates47.4 g16%
Fiber0.5 g2%
Fat58 g88%
Cholesterol142.2 mg36%
Vitamin A1422.2 mcg30%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.9 mg82%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C19.3 mg48%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)51.9 mcg26%
Calcium1885.3 mg314%
Iron1.8 mg9%
Magnesium174 mg50%
Phosphorus1158.2 mg193%
Sodium169.4 mg9%
Potassium872 mg19%
Zinc2.7 mg27%
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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