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Is Paneer Good For Weight Loss?- HealthifyMe

Paneer is a well-liked dairy product because of its versatility, style, and dietary advantages. It’s a frequent ingredient in lots of Indian dishes, together with curries, sabzis (vegetable dishes), and snacks. Paneer can also be a staple in lots of vegetarian diets because it offers a great supply of protein, which is important for individuals who don’t devour meat.

One can put together it in many alternative methods, similar to grilled, fried, or added to soups and salads. Its gentle and creamy style makes it a favorite amongst individuals of all ages, together with kids. 

Paneer is understood for its potential weight reduction advantages. It’s excessive in protein and low in carbs, making it a precious addition to a weight-loss eating regimen. Protein is a vital nutrient very important to repairing and constructing tissues. As well as, it helps keep muscle mass and helps quite a few metabolic processes. Whereas protein is ample in animal-based meals, it may be difficult for vegetarians to fulfill their each day protein necessities. Nevertheless, with cautious planning and a focus to protein sources, vegetarians can get ample protein to assist their well being and health targets.

This text explores the advantages of paneer for weight reduction, different doable advantages and varied 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 tender, spongy texture. As well as, it has a creamy and gentle style. It may be made with uncooked or pasteurised cow’s milk or buffalo milk, in addition to complete, skim, or reduced-fat milk. Paneer could be eaten for breakfast, as a snack, or added to lunch and dinner recipes.

Paneer is a wealthy supply of protein, calcium, and vitamin D. It has wholesome monounsaturated fat (MUFA), which assist cut back the LDL (unhealthy ldl cholesterol). These vitamins make paneer a nutritious meals that may promote satiety, assist in weight reduction, and assist general well being.

Making paneer entails boiling the milk in a heavy-bottomed pan and gently including an acidic substance whereas stirring the milk. The combination is then left to take a seat for a couple of minutes to permit the curd to set after which strained via a muslin fabric to separate the curd from the whey. The curd is then rinsed beneath chilly water to take away any residual acidic style and funky it down. As soon as the curd is well-drained, it may be utilized in varied dishes similar to curries, snacks, or desserts. 

Heating paneer makes the milk proteins extra tightly sure and squeezes out any water that will nonetheless be current. But when heated for too lengthy, 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 recognized for its gentle and creamy style. One could make it from full-fat, skim, or reduced-fat milk and pasteurised or uncooked cow or buffalo milk. It has a tender, spongy texture and a milky,  gentle style.

Dietary Worth of Paneer

HealthifyMe knowledge reveals that 100 grams of paneer (product of cow milk) provides the next vitamins.

  • Energy: 265 kCal
  • Fats: 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 important amino acids. Moreover, it’s a premium supply of nutritional vitamins and minerals like calcium, zinc, and magnesium. In consequence, it promotes bone well being by offering vitamin D and calcium, manages blood sugar ranges via magnesium content material, and helps cardiovascular well being by serving to to control blood stress. As well as, paneer improves digestion with phosphorus, acts as a robust antioxidant because of its varied nutritional vitamins, enhances metabolism, reduces the chance of most cancers by stopping cell accumulation, and is useful for pregnant girls because of folic acid and vitamin B12.

Advantages of Paneer for Weight Loss 

Analysis suggests Paneer or cottage cheese is wealthy in vitamins and boosts common well being. The next are the advantages of paneer for weight reduction:

Muscle Well being and Satiety

Paneer incorporates iron, calcium, and protein that contribute to sustaining wholesome muscle mass. Analysis reveals that the protein in paneer prolongs the sensation of fullness, selling satiety and lowering calorie consumption. As well as, analysis has proven that protein performs a big function in weight reduction by controlling urge for food.

Lean Muscle Mass

Paneer is wealthy in all of the important amino acids wanted for muscle progress and restore. Due to this fact, common consumption of paneer, coupled with train, may also help construct lean muscle mass. As well as, it advantages weight reduction as muscle tissue burns extra energy than fats tissue.

Low-Calorie Possibility

Low-fat Paneer can also be low in energy, with roughly 150 energy per 100g. When following a weight reduction eating regimen, choosing low-fat paneer may also help handle calorie consumption whereas nonetheless having fun with its dietary advantages.

Urge for food Management

Paneer constituted of low-fat cow milk helps regulate ghrelin, a hormone that controls urge for food and physique weight. By regulating ghrelin ranges, paneer can assist in urge for food management, which is essential for weight administration.

Wholesome Fat for Weight Loss

Paneer incorporates wholesome fat, similar to unsaturated and polyunsaturated fat, that are important for weight reduction. Analysis means that consuming wholesome fat could make the physique burn saved fats for power, resulting in weight reduction.

Low Carb and Excessive Protein

With its low carbohydrate and excessive protein content material, paneer is good for people trying to cut back weight. As well as, the mixture of low carbs and excessive protein helps keep steady blood sugar ranges and promote a sense of fullness.

Intestine Well being and Digestion

Paneer is a wealthy supply of probiotics, helpful micro organism that promote good intestine well being and assist digestion. By supporting correct digestion, paneer contributes to general weight administration.


Paneer’s iron, calcium, and protein content material helps keep muscle well being, whereas its low-carb and high-protein nature prolongs satiety and reduces calorie consumption. Selecting low-fat paneer is important, because it incorporates wholesome fat that profit weight reduction. Incorporating paneer right into a balanced eating regimen can assist weight reduction efforts successfully.

How A lot to Devour for Weight Loss? 

Paneer is low in carbohydrates. Therefore, it’s wonderful to incorporate it in a weight-loss eating regimen. You must have 150 to 200 grams of low-fat paneer each day as a part of a balanced weight-loss eating regimen. As well as, it incorporates a wide range of fat, together with saturated, monounsaturated, and polyunsaturated fat. 

The predominant kind of fats in paneer is saturated fats, historically thought-about unhealthy because of its affiliation with coronary heart illness and different well being issues. Nevertheless, nutritionists recommend that average saturated fats consumption will not be as dangerous to well being as beforehand believed, particularly when consumed as a part of a balanced eating regimen. Due to this fact, whereas paneer does include saturated fats, it might nonetheless be a wholesome addition to a weight-loss eating regimen when consumed carefully as a part of a balanced, nutrient-dense eating regimen.


Incorporating paneer into your eating regimen could be helpful relating to weight reduction. Paneerer is an appropriate selection for a weight-loss eating regimen with low carbohydrate content material. Consuming round 150 to 200 grams of low-fat paneer each day is beneficial as a part of a balanced weight-loss eating regimen. Whereas paneer does include saturated fats, nutritionists recommend {that a} average consumption of saturated fats will not be as dangerous, particularly when consumed as a part of a balanced eating regimen. Due to this fact, when loved carefully as a part of a nutrient-dense eating regimen, paneer generally is a wholesome addition to assist your weight-loss targets.

Finest Paneer Recipes for Weight Loss

Paneer Bhurji

Servings: 3

Complete time: 25 minutes 


  • Paneer: 250 grams (crumbled)
  • Cumin seeds: ½ tsp
  • Onion: 1 (chopped)
  • Inexperienced 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
  • Pink chilli powder: ¼ tsp
  • Oil: 2 tbsp
  • Salt: to style


  1. In a bowl, crumble the paneer and preserve it apart.
  2. Chop the veggies and preserve them apart.
  3. Warmth oil in a pan, add cumin seeds and allow them to sizzle for a number of seconds. 
  4. Add the chopped greens and add garlic & ginger. Saute nicely.
  5. Add purple chilli powder, coriander powder, and turmeric powder, and cook dinner for some time. 
  6. Add the crumbled paneer and blend it. 
  7. Cowl and simmer for 3-5 minutes. Guarantee you don’t overcook it, as it would develop into chewy and laborious.
  8. Serve it with roti or paratha.

Paneer Tikka Roll

Servings: 2

Complete time: 55 minutes


  • Paneer: 250 g
  • Ginger: 1 tbsp 
  • Garlic: 1 tbsp
  • Onion: 1 cup
  • Curd: 5 tbsp
  • Salt: to style
  • 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
  • Complete wheat roti: 2 


  1. Mix ginger, garlic, onion, and curd collectively. 
  2. Add the combination 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 fridge till the paneer absorbs the water fully.
  5. Warmth a pan and put olive oil. Place the paneer cubes and cook dinner till golden brown on each side and preserve it apart.
  6. In the identical pan, saute some onion and capsicum. 
  7. Take an entire wheat roti and put the onions and capsicum on it.
  8. Then add 3-4 paneer cubes to every wheat roti. Roll it and minimize from the center. 
  9. Serve it sizzling. 

Paneer Besan Chilla 

Servings: 1

Complete 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, inexperienced chillies, and coriander leaves. 
  2. Whisk all of the elements collectively, including water. 
  3. Warmth oil in a pan. Put some besan combination right into a pan and fry it till golden brown.
  4. Put some grated paneer, onion, and black pepper on high.
  5. Fold it and serve it sizzling.

Potential Dangers of Overconsumption

Extreme Calorie Consumption and Weight Achieve

Paneer, whereas being a nutritious meals, additionally incorporates energy. Due to this fact, overeating paneer can result in extreme calorie consumption, leading to weight acquire. To attain weight reduction targets, one should devour paneer carefully as a part of a balanced, nutrient-dense eating regimen that features a wide range of fruits, greens, and complete grains.

Excessive Saturated Fats Content material and Coronary heart Illness Threat

Paneer incorporates a big quantity of saturated fats. Consuming extreme quantities of paneer can improve ldl cholesterol ranges and the chance of coronary heart illness. Due to this fact, it’s essential to be conscious of portion sizes and go for low-fat options when incorporating paneer right into a weight reduction plan.

Digestive Points for Lactose Illiberal People

Paneer is a dairy product and will trigger digestive points in people who’re lactose illiberal. Bloating, gasoline, and diarrhoea can happen when lactose doesn’t digest correctly. If lactose intolerance is a priority, select lactose-free or dairy-free options to paneer.

Elevated Threat of Kidney Stones

Paneer is wealthy in calcium, and consuming extreme quantities of calcium can probably improve the chance of kidney stones in some people. Due to this fact, it’s important to keep up a balanced calcium consumption from varied sources and seek the advice of with a healthcare skilled if there are particular considerations relating to kidney well being.

Allergic Reactions to Milk Allergy

People with a milk allergy could expertise allergic reactions in the event that they devour paneer. These reactions vary from gentle signs like hives and itching to extreme signs like issue respiration. Due to this fact, avoiding paneer and different dairy merchandise is essential if there’s a recognized milk allergy.


Whereas paneer could be part of a wholesome weight-loss eating regimen, overeating can have adversarial results. Due to this fact, it’s important to devour paneer carefully, be conscious of portion sizes, and contemplate particular person dietary wants and allergic reactions. Sustaining a balanced and various eating regimen is significant to reaching weight reduction targets whereas minimising the potential dangers related to overconsumption of paneer.

HealthifyMe Suggestion

Attempt incorporating paneer into your smoothies! Sure, you learn that proper—paneer generally is a implausible addition to your weight reduction smoothies, offering you with a creamy and nutritious increase. Mix some crumbled paneer, low-fat milk or yoghurt, a handful of spinach or kale, a sprinkle of cinnamon, and a contact of honey or stevia for sweetness. It is going to give your smoothie a wealthy and velvety texture and improve the protein content material, making it extra satiating and supporting your weight reduction targets. So shock your style buds with this unconventional but scrumptious technique to take pleasure in paneer!

The Remaining Phrase

Incorporating paneer into your weight reduction journey generally is a wholesome selection. With its excessive protein content material, low carbohydrate ranges, and an array of helpful vitamins, paneer provides varied advantages for weight reduction. From selling muscle well being and satiety to offering wholesome fat and supporting intestine well being, paneer can play a precious function in your weight reduction eating regimen. Nevertheless, it’s very important to devour paneer carefully and contemplate particular person dietary wants and potential dangers. 

Bear in mind to keep up a balanced and various eating regimen, being attentive to portion sizes and choosing low-fat options when doable. By doing so, you’ll be able to harness the facility of paneer to assist your weight reduction targets whereas having fun with its scrumptious style and dietary advantages. So savour this versatile dairy delight whereas working in the direction of a more healthy you!

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data, please contact our licensed nutritionists Right here.

Regularly Requested 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 entails boiling milk, including an acidic substance, setting the curd, and straining it. Paneer is utilized in dishes like curries, snacks, and desserts and could be constituted of various kinds of milk. Nevertheless, it’s best to make paneer utilizing low-fat cow milk.

Q: Is paneer excessive in energy?

A: Paneer is often excessive in energy. This meals merchandise is sort of calorie-dense, with 100 grams of paneer (made utilizing full-fat milk) having about 296 energy per serving. Nevertheless, if consumed carefully, it’s under no circumstances unhealthy. A precious addition to any vegetarian’s eating regimen, paneer is a implausible supply of protein.

Q: Does paneer have any dietary advantages?

A: Paneer is an effective supply of protein for tissue restore and calcium for sturdy bones. It’s low in carbs, aids weight reduction, promotes satiety, boosts immunity, and helps digestion as a probiotic.

Q: Can consuming paneer assist with weight reduction?

A: Paneer can assist in weight reduction if consumed carefully. Paneer is wealthy in protein, which is a vital nutrient for weight reduction. As well as, it offers a excessive satiety worth and incorporates very low carbohydrate content material. As well as, it’s intestine pleasant and has good fats, that are important elements in a weight reduction eating regimen. 

Q: How a lot paneer ought to I eat in a day to drop some weight?

A: Paneer is low in carbohydrates and excessive in protein. Due to this fact, it’s supreme for weight reduction diets. The utmost quantity of beneficial each day paneer consumption is 150–200 grams. The precise quantity depends upon age, intercourse, weight, and exercise degree. Usually, purpose for round 1 gram of protein per kilogram of physique weight.

Q: Are there any potential downsides to consuming paneer whereas attempting to drop some weight?

A: Paneer is nice for weight reduction and is mild on the abdomen. Nevertheless, raw or undercooked paneer in giant quantities may cause bloating and indigestion issues. As well as, make sure that you devour paneer within the beneficial quantities, as overconsumption is detrimental to weight reduction.

Q: Can paneer be a great supply of protein for vegetarians attempting to drop some weight?

A: Paneer is a superb supply of protein, calcium, and different vitamins for wholesome weight reduction. For instance, it’s a wealthy supply of phosphorus, vitamin B12, riboflavin, and different vitamins wanted for wholesome weight reduction. Due to this fact, it may be a great supply of protein for vegetarians. 

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

A: Paneer can exchange meat in a protein-rich eating regimen. It has excessive protein and low carb content material, making it appropriate for weight reduction. One can use paneer in varied dishes like stir-fries, salads, curries, and snacks.

Q: How can paneer be ready in a wholesome technique to assist weight reduction?

A: You may put together paneer by roasting it or sauteing it. Some weight-loss-friendly paneer recipes embody paneer bhurji, paneer tikka, paneer paratha, methi palak paneer, and so forth. 

Q: Is paneer appropriate for individuals with lactose intolerance who’re attempting to drop some weight?

A: The severity of lactose intolerance varies, and a medical check can decide the diploma of intolerance. Paneer has decrease lactose content material than milk, making it a greater choice for these with gentle lactose intolerance. Nevertheless, these with lactose intolerance should all the time seek the advice of a healthcare skilled earlier than consuming paneer.

Analysis Sources

1. Moon J, Koh G. Medical Proof and Mechanisms of Excessive-Protein Weight loss plan-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.

2. Pozzobon, Victor & Pozzobon, Clément. (2019). Cottage cheese in a eating regimen – a overview. Vitamin & Meals Science. 49. 10.1108/NFS-03-2019-0073. 


3. Beulen Y, Martínez-González MA, van de Relaxation 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. High quality of Dietary Fats Consumption and Physique Weight and Weight problems in a Mediterranean Inhabitants: Secondary Analyses throughout the PREDIMED Trial. Vitamins. 2018 Dec 19;10(12):2011. doi: 10.3390/nu10122011. PMID: 30572588; PMCID: PMC6315420.

4. Institute of Medication (US) Committee to Evaluation 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): Nationwide Academies Press (US); 2011. 2, Overview of Calcium. Out there from:

5. Wajszczyk B, Charzewska J, Godlewski D, Zemła B, Nowakowska E, Kozaczka M, Chilimoniuk M, Pathak DR. Consumption of Dairy Merchandise and the Threat of Creating Breast Most cancers in Polish Ladies. Vitamins. 2021 Dec 10;13(12):4420. doi: 10.3390/nu13124420. PMID: 34959971; PMCID: PMC8703752.

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Rafael Gomes de Azevedo
Rafael Gomes de Azevedo
He started his career as a columnist, contributing to the staff of a local blog. His articles with amusing views on everyday situations in the news soon became one of the main features of the current editions of the blog. For the divergences of thought about which direction the blog would follow. He left and founded three other great journalistic blogs,, and With a certain passion for writing, holder of a versatile talent, in addition to coordinating, directing, he writes fantastic scripts quickly, he likes to say that he writes for a select group of enthusiasts in love with serious and true writing.


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