In this article we are going to discuss the protein content of paneer. I routinely eat around 100 grams of paneer for my breakfast.
This is what I had for my breakfast today:
Ignore the ketchup. I know it’s mostly sugar, but I can’t help it. 🙂
The breakfast comprises:
200g of paneer made from whole cow’s milk.
Two slices of bread
Ignore the boiled eggs for this post.
I don’t make the paneer at home, but order it fresh from 4s Foods.
4s Foods (a diary company based in India) paneer is not pasteurized and is made from fresh raw cow’s milk.
(Please note, I am not endorsing the brand, and I don’t get any compensation from them. I have been consuming products from them long enough to know that their quality standards are high.)
This is a snapshot of my daily food diary that I maintain on myfitnesspal (it’s free to use and I highly recommend you do the same if your goal is to build muscle and/or lose fat).
Now, different websites provide different nutrition facts on paneer.
This is because paneer is made from milk and the type of milk used determines it’s final macronutrient profile.
Protein in 100g Paneer
18g of Protein
21g of Fat
3g of Carbs
Please note, if paneer is made from buffalo milk, it will have a higher fat content.
Paneer Making Process
Even though I have never made paneer from milk myself, I have seen my mother make it.
Here’s the process explained.
If you want to make 100g paneer, use 500 ml of cow’s milk.
Start with medium heat and bring the milk to a boil.
Now add curd or about 10g of lemon juice.
Keep stirring the milk with a spatula. Soon the milk will start to curdle. Keep stirring.
Keep adding more lemon juice or curd (either one) if the milk is not curdling enough.
A light greenish liquid will start to separate from the curdled milk.
Pour the entire contents into a muslin cloth. This will easily separate the greenish liquid (which is whey water). The curdled milk will stay back in the muslin cloth.
Honestly, you need to try it a few times to perfect this process. 🙂
Paneer Nutrition Facts per 100g
# High Quality Protein
100g of paneer has 18g of high quality protein, which is great for building muscle.
# High Quality Fat
I recommend at least 25 – 30% of calories from healthy fats. Paneer will greatly contribute towards that.
However, there are some misconceptions about fats, mainly saturated fats which I have cleared up with this article:
# Micronutrients in 100g of paneer
Calcium– a whopping 245mg (25% of the daily requirement)
Calcium, as we know, is important to maintain healthy bones and teeth, and it’s even more important for kids who need it for growth spurts!
Vitamin A– 1028 IU (22% of daily requirement)
Vitamin A is excellent for good eye health.
Lastly, because of paneer’s high protein and fat content, it’s satiety effect is through the roof.
When I have the breakfast I have shown above, I don’t feel hungry for at least 7 – 8 hours.
It’s filling, and it does not create sudden blood sugar fluctuations!
In fact, when you have a refined carbohydrate based breakfast like cereal, bagels, croissants, or waffles you will may start to feel hungry within few hours.
This is because refined carbs are absorbed quickly, causing a sudden drop in blood sugar levels.
So if you want to lose fat, shift to a high fat, high protein breakfast.
Even when I have carbs in the form of breads, when enough fat and protein are present, gastric emptying is delayed, so hunger and most importantly, cravings are well managed!
And don’t forget that the calcium in paneer is more important for your kids!
What do you think about this article? Have any questions?
Let me know in the comments below!