What is Paneer / Cottage Cheese?
Paneer is also known as Indian cottage cheese which is a type of cheese with a soft texture. It is one of the famous food in India, Bangladesh, Nepal, etc. I know its name is similar to cheese but cottage cheese is different from cheese as it doesn’t melt, it tastes different, it can be sliced, grated & you can eat it raw also.
Paneer / Cottage cheese is made by heating milk & curdling it by adding lemon juice, vinegar, etc. There are various types of Paneer available in the market like low-fat paneer, jeera paneer, tofu paneer & much more.
Nutritional Value of Paneer / Cottage Cheese:
According to (USDA) U.S Department of agriculture, the nutritional value of 100 grams of paneer is as follows.
- Calories- 321 Kcal
- Protein- 21.4 grams
- Fat- 25 grams
- Carbs- 3.57 grams
- Calcium- 714 mg
- Cholesterol- 89 mg
- Sodium- 18 mg
- Vitamin A- 714 UI
Paneer is a nutritional food which also makes it good for health & should be a part of the diet. Paneer is a good source of protein which makes it a good choice for vegetarian diets it also has various health benefits.
Benefits of Paneer / Cottage Cheese:
1. Makes Bones stronger
Paneer contains Vitamin-D & calcium which makes our bones healthy & strong. It also helps us to maintain good bone mass. The calcium in the paneer helps in the functioning of nerves, heart & muscles.
2. Improves Digestive System
Cottage cheese / Paneer contains magnesium & phosphorus which are good for the smooth functioning of our digestive system & also prevent the problem of constipation. The digestive system breaks down the food we eat & provides us energy.
3. May help in Weight Loss
If you want to lose weight & want some weight loss foods then paneer can be a good option as it is high in protein which makes you full for a longer time. It also has low carbs, healthy fats which may help you in weight loss. Research also shows that calcium in the paneer may promote fat burning in the body.
You can also check our detailed blog on 19 Evidences Based Weight loss Tips.
6. Reduces the chances of cancer
Paneer contains Vitamin- D, protein, calcium which may prevent breast cancer. It contains conjugated linoleic acid which helps in reducing the effect of cancer.
5. May improve vision
According to research people having zinc & Vitamin-A in their diet have a low risk of vision loss. Paneer/cottage cheese contains both of these nutrients which means adding paneer to your diet may help you in improving your eyesight & may prevent vision loss.
6. May Reduce Blood Sugar level
People suffering from diabetes keep themselves away from daily products. But cottage cheese/paneer is an exemption as it contains magnesium which regulates blood sugar levels & contains low carbs which make good food for a diabetic. It also reduces drastic fluctuations in sugar levels by slowing down the release of sugar in the blood.
7. Good for skin
There are some minerals & vitamins like Vitamin E, selenium & antioxidant which makes our skin healthy by fighting with free radicals present in our body. The good thing about paneer is it contains all the above-mentioned minerals & vitamins. Eating paneer also makes our hair stronger.
8. High in protein
Protein is an important macronutrient which is good for smooth functioning of our body, it also helps in fighting with infection, illness, repair tissues, helps in muscle building, improves strength & much more.
Paneer can be a good food to add to your diet. A 100 gram serving of paneer contains approximately 21 grams of protein which makes it a good source of protein.
You can also check our detailed blog on 18 Delicious & Healthy Sources of Protein.
9. Protects heart
Paneer/cottage cheese contains potassium & sodium which keeps the heart healthy by stabilizing the blood pressure. But don’t forget to eat in the right quantity as eating anything in excess can harm also.
10. Makes teeth stronger
Calcium is the most important for making our teeth stronger. Paneer contains a high amount of calcium which makes our teeth stronger. It increases the flow of saliva in our mouth which clears the sugar & acid from our mouth.
No doubt paneer is a healthy as well as tasty food for vegetarians. Paneer is so much famous in India due to its extensive use in Indian cuisines & its delicious taste.
Paneer is loaded with various minerals, vitamins & micronutrients which are important for good health. But don’t forget eating paneer or cottage cheese in excess can also be harmful also.
Paneer is also a good source of protein which helps you to achieve your daily protein intake.
For more sources of protein, you can also check our blog on 18 Delicious & Healthy Sources of Protein.
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