Paneer Cheese — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 321 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 4 g | 1.45% |
Fiber | 0 g | - |
Sugars | 4 g | 8% |
Glycemic Index | 27 | - |
Protein | 21 g | 42% |
Sodium | 24 mg | 1.04% |
Total Fat | 25 | 32.05% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- High in protein, which is essential for muscle building and repair, making paneer a great option for vegetarians and those looking to increase their protein intake.
- Rich in calcium, which supports bone health and helps prevent osteoporosis, especially important for growing children and aging adults.
- Contains healthy fats, which are important for brain health and can help improve cholesterol levels when consumed in moderation.
- Good source of probiotics, which can promote gut health and improve digestion, contributing to overall wellness.
Health risks
- High saturated fat content that can contribute to elevated cholesterol levels, increasing the risk of heart disease.
- Lactose intolerance in some individuals, leading to digestive discomfort such as cramps, diarrhea, or nausea.
- Caloric density which may lead to weight gain if consumed in excess, particularly in a calorie-restricted diet.
- Potential for foodborne illness if not stored or handled properly, increasing the risk of infections.
How to choose panner cheese
When selecting paneer cheese, aim for a block that feels firm yet slightly springy to the touch, indicating freshness and proper moisture content. The color should be a creamy white, free from any discoloration or excessive dryness, which can suggest age or spoilage.
Additionally, check for a smooth texture without cracks or crumbles, as these can be signs of poor quality. The aroma should be mild and milky, reflecting the cheese's fresh and delicate flavor, making it a delightful addition to your dishes.
How to store paneer cheese
To keep your paneer cheese fresh and delicious, store it in the refrigerator immediately after purchase. Wrap the paneer in parchment paper or cheesecloth to allow it to breathe while preventing excess moisture buildup, which can lead to spoilage. Place the wrapped paneer in an airtight container to further protect it from absorbing odors from other foods in the fridge.
For optimal freshness, immerse the paneer in water within the container, changing the water daily to maintain its moisture and texture. Aim to consume the paneer within a week for the best taste and quality, and always check for any signs of spoilage, such as an off smell or discoloration, before use.
✅ Extra Tip
How long does it last?
Paneer cheese, a popular Indian dairy product, can last for a relatively short period if not stored properly. When kept in the refrigerator, fresh paneer typically remains good for about 3-5 days. To extend its shelf life, it is advisable to store paneer in an airtight container or submerged in water, which can help maintain its moisture and freshness. If you want to keep paneer for a longer duration, freezing it is an option; frozen paneer can last for up to 6 months. However, it's important to note that freezing may alter its texture, making it slightly crumbly upon thawing. Always check for any signs of spoilage, such as an off smell or discoloration, before consumption.
What to do with leftovers?
Leftover paneer cheese is incredibly versatile and can elevate a variety of dishes. Crumble it into salads for a rich, creamy texture or sauté it with spices and vegetables to create a delicious filling for wraps or sandwiches. Paneer can also be added to curries and stews, where it absorbs flavors beautifully, making for a satisfying vegetarian meal.
For a quick snack, try grilling or pan-frying paneer cubes and serving them with chutney or yogurt dip. You can also blend leftover paneer into smoothies for a protein boost or use it in baked goods like cheese-stuffed parathas or savory muffins. If you have a significant amount left over, consider making a batch of paneer bhurji or incorporating it into a hearty pasta dish for a unique twist. Additionally, paneer can be frozen for later use, making it easy to incorporate into future meals.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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