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Cooked white curd cheese (paneer) Calories
High in protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Cooked white curd cheese (paneer) Nutrition Facts
Selected: 100 g
265
KCAL / 100G
Carbs
1.2g
· 2%
Protein
18.3g
· 28%
Fat
20.8g
· 70%
Fiber
0g
Cooked white curd cheese (paneer) Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
Vitamin A
210µg · 23% DV
B2
0.21mg · 16% DV
B5
0.52mg · 10% DV
Minerals
Calcium
714mg · 71% DV
Phosphorus
420mg · 60% DV
Selenium
12.6µg · 23% DV
Zinc
2mg · 18% DV
Cooked white curd cheese (paneer) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked white curd cheese (paneer) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked white curd cheese (paneer) Contain Allergens?
Contains these allergens:
Which Diets Is Cooked white curd cheese (paneer) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked white curd cheese (paneer) Fat Profile
SATURATED
13.1g
MONOUNSATURATED
5.8g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked white curd cheese (paneer)
Cooked white curd cheese (paneer) — Frequently Asked Questions
How can I pan-fry cooked white curd cheese or paneer without it falling apart?
Pat the cheese dry and cook it in a well-heated pan over medium-high heat. Let a crust form before turning the pieces, as moving them too early makes breakage more likely.
How is paneer different from regular white cheese in cooking?
Paneer generally holds its shape when heated, making it useful for curries, skewers, and pan-frying. Regular white cheese is often saltier and more crumbly, so it is commonly used in salads, pastries, and cold dishes.
How should cooked white curd cheese be stored after opening?
Keep it refrigerated in a clean, sealed container and follow the package use-by guidance. Use clean utensils and avoid leaving it at room temperature for extended periods.
Can paneer be frozen?
Yes, freeze it in airtight portions. Its texture may become slightly firmer, crumblier, or more rubbery after thawing, so it often works best in cooked dishes with sauce.
What foods pair well with paneer?
Paneer works especially well with tomato-based sauces, spinach, peas, chickpeas, and warm spices. Pairing it with vegetables and pulses creates a more varied and satisfying meal.
Is paneer a good choice after exercise?
Because it provides protein, it can fit into a post-workout meal or snack. For a more balanced recovery meal, include a carbohydrate food such as fruit, potatoes, or whole grains, plus vegetables.
Does eating cheese at night automatically cause weight gain?
No; body weight is influenced more by overall intake and portion size than by the clock alone. Since this cheese is relatively rich in fat, a mindful portion can be helpful for late-night snacking.
Does cooking paneer destroy its protein?
Normal cooking does not remove the protein, although heat changes its structure. Prolonged high heat can make paneer dry and tough.
Can people with lactose intolerance eat paneer?
Tolerance varies from person to person. Draining off whey during cheese making may reduce lactose, but paneer is not necessarily lactose-free, so it is best to start with a small amount and monitor symptoms.
Is cooked white curd cheese safe for someone with a milk allergy?
No. Heating does not reliably remove the milk proteins that trigger allergy, so people with a milk allergy should avoid it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.