Home Weight Loss Is Paneer Good for Weight Loss? Here’s Every part You Have to Know

Is Paneer Good for Weight Loss? Here’s Every part You Have to Know

Is Paneer Good for Weight Loss? Here’s Every part You Have to Know

Paneer is a preferred dairy product on account of its versatility, taste, and dietary advantages. It’s a standard ingredient in lots of Indian dishes, including curries, sabzis (vegetable dishes), and snacks. Paneer can also be a staple in lots of vegetarian diets because it provides a superb source of protein, which is crucial for many who don’t devour meat.

One can prepare it in many various ways, similar to grilled, fried, or added to soups and salads. Its mild and creamy taste makes it a favorite amongst people of all ages, including children. 

Paneer is thought for its potential weight reduction advantages. It’s high in protein and low in carbs, making it a helpful addition to a weight-loss weight loss plan. Protein is an important nutrient vital to repairing and constructing tissues. As well as, it helps maintain muscle mass and supports quite a few metabolic processes. While protein is abundant in animal-based foods, it may well be difficult for vegetarians to satisfy their day by day protein requirements. Nevertheless, with careful planning and a focus to protein sources, vegetarians can get adequate protein to support their health and fitness goals.

This text explores the advantages of paneer for weight reduction, other possible advantages and various weight-loss-friendly recipes for paneer.

Paneer: An Overview 

Paneer is constituted of curdled milk. It’s a non-melting cheese. Like lemon juice, fruit or vegetable acid is used to curdle the milk. It’s white and has a soft, spongy texture. As well as, it has a creamy and mild taste. It might be made with raw or pasteurised cow’s milk or buffalo milk, in addition to whole, skim, or reduced-fat milk. Paneer may be eaten for breakfast, as a snack, or added to lunch and dinner recipes.

Paneer is a wealthy source of protein, calcium, and vitamin D. It has healthy monounsaturated fats (MUFA), which help reduce the LDL (bad cholesterol). These nutrients make paneer a nutritious food that may promote satiety, aid in weight reduction, and support overall health.

Making paneer involves boiling the milk in a heavy-bottomed pan and gently adding an acidic substance while stirring the milk. The mixture is then left to sit down for a number of minutes to permit the curd to set after which strained through a muslin cloth to separate the curd from the whey. The curd is then rinsed under cold water to remove any residual acidic taste and funky it down. Once the curd is well-drained, it may well be utilized in various dishes similar to curries, snacks, or desserts. 

Heating paneer makes the milk proteins more tightly certain and squeezes out any water which will still be present. But when heated for too long, paneer can develop into rubbery. 


Paneer is made by curdling milk with an acidic substance similar to vinegar, lemon juice, or curd. Paneer is a flexible ingredient known for its mild and creamy taste. One could make it from full-fat, skim, or reduced-fat milk and pasteurised or raw cow or buffalo milk. It has a soft, spongy texture and a milky,  mild taste.

Dietary Value of Paneer

HealthifyMe data shows that 100 grams of paneer (made from cow milk) offers the next nutrients.

  • Calories: 265 kCal
  • Fat: 20.8 g
  • Protein: 18.3 g
  • Carbohydrates: 1.2 g
  • Calcium: 208 mg
  • Zinc: 2.7 mg
  • Magnesium: 26.6 mg

Paneer is wealthy in high-quality protein and essential amino acids. Moreover, it’s a premium source of vitamins and minerals like calcium, zinc, and magnesium. Consequently, it promotes bone health by providing vitamin D and calcium, manages blood sugar levels through magnesium content, and supports cardiovascular health by helping to control blood pressure. As well as, paneer improves digestion with phosphorus, acts as a robust antioxidant on account of its various vitamins, enhances metabolism, reduces the danger of cancer by stopping cell accumulation, and is helpful for pregnant women on account of folic acid and vitamin B12.

Advantages of Paneer for Weight Loss 

Research suggests Paneer or cottage cheese is wealthy in nutrients and boosts general health. The next are the advantages of paneer for weight reduction:

Muscle Health and Satiety

Paneer comprises iron, calcium, and protein that contribute to maintaining healthy muscles. Research shows that the protein in paneer prolongs the sensation of fullness, promoting satiety and reducing calorie intake. As well as, research has shown that protein plays a major role in weight reduction by controlling appetite.

Lean Muscle Mass

Paneer is wealthy in all of the essential amino acids needed for muscle growth and repair. Due to this fact, regular consumption of paneer, coupled with exercise, will help construct lean muscle mass. As well as, it advantages weight reduction as muscle tissue burns more calories than fat tissue.

Low-Calorie Option

Low-fat Paneer can also be low in calories, with roughly 150 calories per 100g. When following a weight reduction weight loss plan, choosing low-fat paneer will help manage calorie intake while still having fun with its dietary advantages.

Appetite Control

Paneer constituted of low-fat cow milk helps regulate ghrelin, a hormone that controls appetite and body weight. By regulating ghrelin levels, paneer can aid in appetite control, which is crucial for weight management.

Healthy Fats for Weight Loss

Paneer comprises healthy fats, similar to unsaturated and polyunsaturated fats, that are essential for weight reduction. Research suggests that consuming healthy fats could make the body burn stored fat for energy, resulting in weight reduction.

Low Carb and High Protein

With its low carbohydrate and high protein content, paneer is good for people looking to scale back weight. As well as, the mix of low carbs and high protein helps maintain stable blood sugar levels and promote a sense of fullness.

Gut Health and Digestion

Paneer is a wealthy source of probiotics, useful bacteria that promote good gut health and aid digestion. By supporting proper digestion, paneer contributes to overall weight management.


Paneer’s iron, calcium, and protein content helps maintain muscle health, while its low-carb and high-protein nature prolongs satiety and reduces calorie intake. Selecting low-fat paneer is crucial, because it comprises healthy fats that profit weight reduction. Incorporating paneer right into a balanced weight loss plan can support weight reduction efforts effectively.

How Much to Devour for Weight Loss? 

Paneer is low in carbohydrates. Hence, it is great to incorporate it in a weight-loss weight loss plan. It is best to have 150 to 200 grams of low-fat paneer day by day as a part of a balanced weight-loss weight loss plan. As well as, it comprises quite a lot of fats, including saturated, monounsaturated, and polyunsaturated fats. 

The predominant sort of fat in paneer is saturated fat, traditionally considered unhealthy on account of its association with heart disease and other health problems. Nevertheless, nutritionists suggest that moderate saturated fat intake is probably not as harmful to health as previously believed, especially when consumed as a part of a balanced weight loss plan. Due to this fact, while paneer does contain saturated fat, it may well still be a healthy addition to a weight-loss weight loss plan when consumed sparsely as a part of a balanced, nutrient-dense weight loss plan.


Incorporating paneer into your weight loss plan may be useful in terms of weight reduction. Paneerer is an acceptable alternative for a weight-loss weight loss plan with low carbohydrate content. Consuming around 150 to 200 grams of low-fat paneer day by day is really helpful as a part of a balanced weight-loss weight loss plan. While paneer does contain saturated fat, nutritionists suggest that a moderate intake of saturated fat is probably not as harmful, especially when consumed as a part of a balanced weight loss plan. Due to this fact, when enjoyed sparsely as a part of a nutrient-dense weight loss plan, paneer generally is a healthy addition to support your weight-loss goals.

Best Paneer Recipes for Weight Loss

Paneer Bhurji

Servings: 3

Total time: 25 minutes 


  • Paneer: 250 grams (crumbled)
  • Cumin seeds: ½ tsp
  • Onion: 1 (chopped)
  • Green chilli: 1-2 (chopped)
  • Ginger: 1 tsp (grated)
  • Garlic paste: 1 tsp
  • Tomato: 1 (chopped)
  • Coriander powder: ½ tsp
  • Garam masala: ½ tsp
  • Turmeric powder: ¼ tsp
  • Red chilli powder: ¼ tsp
  • Oil: 2 tbsp
  • Salt: to taste


  1. In a bowl, crumble the paneer and keep it aside.
  2. Chop the veggies and keep them aside.
  3. Heat oil in a pan, add cumin seeds and allow them to sizzle for a number of seconds. 
  4. Add the chopped vegetables and add garlic & ginger. Saute well.
  5. Add red chilli powder, coriander powder, and turmeric powder, and cook for some time. 
  6. Add the crumbled paneer and blend it. 
  7. Cover and simmer for 3-5 minutes. Make sure you don’t overcook it, as it would develop into chewy and hard.
  8. Serve it with roti or paratha.

Paneer Tikka Roll

Servings: 2

Total time: 55 minutes


  • Paneer: 250 g
  • Ginger: 1 tbsp 
  • Garlic: 1 tbsp
  • Onion: 1 cup
  • Curd: 5 tbsp
  • Salt: to taste
  • Cumin powder: 1 tsp
  • Olive oil: 1 tbsp
  • Turmeric: 1 tsp
  • Amchur powder: 1 tsp
  • Garam masala: 2 tsp
  • Chilli powder: 1tsp
  • Capsicum: ½ cup
  • Onion: ½ cup
  • Whole wheat roti: 2 


  1. Mix ginger, garlic, onion, and curd together. 
  2. Add the mixture to the paneer and sprinkle some salt. 
  3. Add cumin powder, olive oil, amchur powder, turmeric, garam masala, and chilli powder to the paneer and blend gently.
  4. Please put it within the refrigerator until the paneer absorbs the water completely.
  5. Heat a pan and put olive oil. Place the paneer cubes and cook until golden brown on either side and keep it aside.
  6. In the identical pan, saute some onion and capsicum. 
  7. Take a complete wheat roti and put the onions and capsicum on it.
  8. Then add 3-4 paneer cubes to every wheat roti. Roll it and cut from the center. 
  9. Serve it hot. 

Paneer Besan Chilla 

Servings: 1

Total time: 20 minutes 


  • Besan: 1 cup
  • Salt: ½ tsp
  • Pepper: 1 tsp
  • Onion: 1 cup (chopped)
  • Paneer: ½ cup
  • Tomato: 1
  • Chillies: 2
  • Ajwain: ½ tsp
  • Coriander leaves: ½ cup
  • Water: 1 cup
  • Vegetable oil: 2 tbsp 


  1. Add 1 cup of besan, salt, pepper, onion, grated paneer, ajwain, tomato, green chillies, and coriander leaves. 
  2. Whisk all of the ingredients together, adding water. 
  3. Heat oil in a pan. Put some besan mixture right into a pan and fry it until golden brown.
  4. Put some grated paneer, onion, and black pepper on top.
  5. Fold it and serve it hot.

Potential Risks of Overconsumption

Excessive Calorie Intake and Weight Gain

Paneer, while being a nutritious food, also comprises calories. Due to this fact, overeating paneer can result in excessive calorie intake, leading to weight gain. To attain weight reduction goals, one must devour paneer sparsely as a part of a balanced, nutrient-dense weight loss plan that features quite a lot of fruits, vegetables, and whole grains.

High Saturated Fat Content and Heart Disease Risk

Paneer comprises a major amount of saturated fat. Consuming excessive amounts of paneer can increase levels of cholesterol and the danger of heart disease. Due to this fact, it’s crucial to be mindful of portion sizes and go for low-fat alternatives when incorporating paneer right into a weight reduction plan.

Digestive Issues for Lactose Intolerant Individuals

Paneer is a dairy product and will cause digestive issues in individuals who’re lactose intolerant. Bloating, gas, and diarrhoea can occur when lactose doesn’t digest properly. If lactose intolerance is a priority, select lactose-free or dairy-free alternatives to paneer.

Increased Risk of Kidney Stones

Paneer is wealthy in calcium, and consuming excessive amounts of calcium can potentially increase the danger of kidney stones in some individuals. Due to this fact, it is crucial to take care of a balanced calcium intake from various sources and seek the advice of with a healthcare skilled if there are specific concerns regarding kidney health.

Allergic Reactions to Milk Allergy

Individuals with a milk allergy may experience allergic reactions in the event that they devour paneer. These reactions range from mild symptoms like hives and itching to severe symptoms like difficulty respiratory. Due to this fact, avoiding paneer and other dairy products is crucial if there may be a known milk allergy.


While paneer generally is a a part of a healthy weight-loss weight loss plan, overeating can have hostile effects. Due to this fact, it is crucial to devour paneer sparsely, be mindful of portion sizes, and consider individual dietary needs and allergies. Maintaining a balanced and varied weight loss plan is important to achieving weight reduction goals while minimising the potential risks related to overconsumption of paneer.

HealthifyMe Suggestion

Try incorporating paneer into your smoothies! Yes, you read that right—paneer generally is a unbelievable addition to your weight reduction smoothies, providing you with a creamy and nutritious boost. Mix some crumbled paneer, low-fat milk or yoghurt, a handful of spinach or kale, a sprinkle of cinnamon, and a touch of honey or stevia for sweetness. It can give your smoothie a wealthy and velvety texture and enhance the protein content, making it more satiating and supporting your weight reduction goals. So surprise your taste buds with this unconventional yet delicious solution to enjoy paneer!

The Final Word

Incorporating paneer into your weight reduction journey generally is a healthy alternative. With its high protein content, low carbohydrate levels, and an array of useful nutrients, paneer offers various advantages for weight reduction. From promoting muscle health and satiety to providing healthy fats and supporting gut health, paneer can play a helpful role in your weight reduction weight loss plan. Nevertheless, it’s vital to devour paneer sparsely and consider individual dietary needs and potential risks. 

Remember to take care of a balanced and varied weight loss plan, taking note of portion sizes and choosing low-fat alternatives when possible. By doing so, you may harness the ability of paneer to support your weight reduction goals while having fun with its delicious taste and dietary advantages. So savour this versatile dairy delight while working towards a healthier you!

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Ceaselessly Asked Questions (FAQs)

Q: What’s paneer, and the way is it made?

A: Paneer is a flexible ingredient made by curdling milk with lemon juice, vinegar, or curd. It involves boiling milk, adding an acidic substance, setting the curd, and straining it. Paneer is utilized in dishes like curries, snacks, and desserts and may be constituted of several types of milk. Nevertheless, it’s best to make paneer using low-fat cow milk.

Q: Is paneer high in calories?

A: Paneer is often high in calories. This food item is kind of calorie-dense, with 100 grams of paneer (made using full-fat milk) having about 296 calories per serving. Nevertheless, if consumed sparsely, it’s on no account unhealthy. A helpful addition to any vegetarian’s weight loss plan, paneer is a unbelievable source of protein.

Q: Does paneer have any dietary advantages?

A: Paneer is a superb source of protein for tissue repair and calcium for strong bones. It’s low in carbs, aids weight reduction, promotes satiety, boosts immunity, and supports digestion as a probiotic.

Q: Can eating paneer help with weight reduction?

A: Paneer can aid in weight reduction if consumed sparsely. Paneer is wealthy in protein, which is an important nutrient for weight reduction. As well as, it provides a high satiety value and comprises very low carbohydrate content. As well as, it’s gut friendly and has good fat, that are essential components in a weight reduction weight loss plan. 

Q: How much paneer should I eat in a day to shed weight?

A: Paneer is low in carbohydrates and high in protein. Due to this fact, it is good for weight reduction diets. The utmost amount of really helpful day by day paneer consumption is 150–200 grams. The precise amount is dependent upon age, sex, weight, and activity level. Generally, aim for around 1 gram of protein per kilogram of body weight.

Q: Are there any potential downsides to eating paneer while attempting to shed weight?

A: Paneer is nice for weight reduction and is light on the stomach. Nevertheless, uncooked or undercooked paneer in large amounts could cause bloating and indigestion problems. As well as, make sure that you devour paneer within the really helpful amounts, as overconsumption is detrimental to weight reduction.

Q: Can paneer be a superb source of protein for vegetarians attempting to shed weight?

A: Paneer is a wonderful source of protein, calcium, and other nutrients for healthy weight reduction. For instance, it’s a wealthy source of phosphorus, vitamin B12, riboflavin, and other nutrients needed for healthy weight reduction. Due to this fact, it may well be a perfect source of protein for vegetarians. 

Q: Can paneer be substituted for meat in a weight-loss weight loss plan?

A: Paneer can replace meat in a protein-rich weight loss plan. It has high protein and low carb content, making it suitable for weight reduction. One can use paneer in various dishes like stir-fries, salads, curries, and snacks.

Q: How can paneer be prepared in a healthy solution to aid weight reduction?

A: You may prepare paneer by roasting it or sauteing it. Some weight-loss-friendly paneer recipes include paneer bhurji, paneer tikka, paneer paratha, methi palak paneer, etc. 

Q: Is paneer suitable for individuals with lactose intolerance who try to shed weight?

A: The severity of lactose intolerance varies, and a medical test can determine the degree of intolerance. Paneer has lower lactose content than milk, making it a greater option for those with mild lactose intolerance. Nevertheless, those with lactose intolerance must all the time seek the advice of a healthcare skilled before consuming paneer.

Research Sources

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2. Pozzobon, Victor & Pozzobon, Clément. (2019). Cottage cheese in a weight loss plan – a review. Nutrition & Food Science. 49. 10.1108/NFS-03-2019-0073. 


3. Beulen Y, Martínez-González MA, van de Rest O, Salas-Salvadó J, Sorlí JV, Gómez-Gracia E, Fiol M, Estruch R, Santos-Lozano JM, Schröder H, Alonso-Gómez A, Serra-Majem L, Pintó X, Ros E, Becerra-Tomas N, González JI, Fitó M, Martínez JA, Gea A. Quality of Dietary Fat Intake and Body Weight and Obesity in a Mediterranean Population: Secondary Analyses throughout the PREDIMED Trial. Nutrients. 2018 Dec 19;10(12):2011. doi: 10.3390/nu10122011. PMID: 30572588; PMCID: PMC6315420.


4. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium; Ross AC, Taylor CL, Yaktine AL, et al., editors. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): National Academies Press (US); 2011. 2, Overview of Calcium. Available from: https://www.ncbi.nlm.nih.gov/books/NBK56060/


5. Wajszczyk B, Charzewska J, Godlewski D, Zemła B, Nowakowska E, Kozaczka M, Chilimoniuk M, Pathak DR. Consumption of Dairy Products and the Risk of Developing Breast Cancer in Polish Women. Nutrients. 2021 Dec 10;13(12):4420. doi: 10.3390/nu13124420. PMID: 34959971; PMCID: PMC8703752.



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