Paneer Nutrition: What You Need to Know About This Indian Cheese

When you think of paneer, a fresh, unaged cheese common in Indian cooking, made by curdling milk with acid. Also known as Indian cottage cheese, it's one of the most popular vegetarian protein sources across the country. Whether it's in paneer tikka, palak paneer, or just fried with spices, this soft cheese shows up in kitchens from Delhi to Chennai. But what’s actually in it? And why do so many people rely on it for meals?

Paneer is packed with protein, a key nutrient for muscle repair and feeling full longer. A 100-gram serving gives you about 18–20 grams of protein—more than an egg and close to chicken breast, but without the meat. It’s also rich in calcium, essential for strong bones and teeth, with around 200–250 mg per 100g. That’s nearly a quarter of your daily need. Unlike processed cheeses, paneer has no preservatives or additives when made at home. You just need milk, a heat source, and something to curdle it—like lemon juice or vinegar.

It’s not all good news, though. Paneer is high in fat, especially if made with full-fat milk. A single serving can have 15–20 grams of fat, mostly saturated. If you’re watching your cholesterol or weight, using low-fat milk to make it helps. Still, even full-fat paneer has benefits. The fat helps your body absorb fat-soluble vitamins like A and D, and it keeps you satisfied longer than carbs alone. That’s why many Indian families serve it with roti or rice—it’s a balanced, filling combo.

People often ask if paneer is better than tofu. It depends. Paneer has more protein and calcium than tofu, but tofu is lower in fat and naturally vegan. If you’re vegetarian and eat dairy, paneer wins for flavor and texture. If you’re vegan or lactose-sensitive, skip it. But if you’re looking for a simple, whole-food protein you can make at home, paneer is hard to beat. You don’t need fancy tools—just a pot, a cloth, and some time.

What you’ll find in the posts below are practical answers to real questions: how to make paneer without lemon, what to use instead of dairy in paneer dishes, and how it compares nutritionally to other Indian staples like roti or rice. You’ll also see how paneer fits into anti-inflammatory diets, how it stacks up against chicken in protein content, and why so many home cooks swear by fresh-made paneer over store-bought. No fluff. Just clear, tested info from people who cook it every day.