Paneer
Moderate nutritional value
Indian fresh unsalted cheese made with acid, values as sold.
Paneer is a fresh, unsalted South Asian cheese made by curdling hot whole milk with lemon juice or citric acid and pressing the curd; it is cubed into curries such as palak paneer, grilled as tikka or fried. A 50 g serving has about 130 kcal, 9 g of protein and 10 g of fat, about 6 g of it saturated, with about 250 mg of calcium; it is high in vitamin B12 and has almost no sodium. Acid-set curd does not melt, so paneer keeps its shape when fried.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18.3g | 32.7% |
| Fat | 20.8g | 29.7% |
| Carbs | 1.2g | 0.4% |
| Simple Sugars | 0.42g | Estimate |
| Complex Carbs | 0.78g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 58g | 2.3% |
| Calories | 265 | 11.8% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 11.69 | g | 58.5% |
| Monounsaturated | 5.53 | g | 22.1% |
| Polyunsaturated | 0.98 | g | 7.5% |
| Omega-3 | 0.294 | g | Estimate |
| EPA | 8 | mg | 0.9% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 0.686 | g | Estimate |
| Trans | 0.76 | g | 38.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.4 | mg |
| Selenium | 12.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 134 | mcg | 14.9% |
| vitamin B1 | 0.048 | mg | 4.0% |
| vitamin B2 | 0.207 | mg | 15.9% |
| vitamin B3 | 0.04 | mg | 0.3% |
| vitamin B6 | 0.086 | mg | 5.1% |
| vitamin B9 | 7 | mcg | 1.8% |
| vitamin B12 | 1.57 | mcg | 65.4% |
| vitamin D | 0.6 (24 IU) | mcg | 4.0% |
| vitamin E | 0.4 | mg | 2.7% |
| vitamin K | 1.4 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 500 | mg | 50.0% |
| iron | 0.18 | mg | 1.0% |
| magnesium | 26 | mg | 6.5% |
| phosphorus | 374 | mg | 53.4% |
| potassium | 113 | mg | 4.3% |
| sodium | 28 | mg | 1.2% |
| zinc | 1.29 | mg | 11.7% |
| copper | 0.025 | mg | 2.8% |
| manganese | 0.021 | mg | 0.9% |
| selenium | 12.4 | mcg | 22.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 689 | mg | 98.4% | 224% |
| Isoleucine | 878 | mg | 62.7% | 152% |
| Leucine | 1784 | mg | 65.3% | 152% |
| Lysine | 1859 | mg | 88.5% | 201% |
| Methionine | 620 | mg | 59.0% | 140% |
| Phenylalanine | 2013 | mg | 115.0% | 255% |
| Threonine | 697 | mg | 66.4% | 145% |
| Tryptophan | 256 | mg | 91.4% | 201% |
| Valine | 1145 | mg | 62.9% | 149% |
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Values per 100 g
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