Paneer Nutrition facts
Paneer
Paneer or penir is a kind of fresh, soft, un-ripened cheese obtained from the coagulation of cow or buffalo milk. It is also known by chhana (chhena) in Bangladesh and the West-Bengal state of India. Paneer is another choice of low-calorie cheese, similar to cottage cheese, for anyone following a low-fat diet.
Processing of dairy to paneer technology existed in the plains of Northern India during the time of ancient Indus Valley civilization.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 80 Kcal | 4% |
| Carbohydrates | 4.31g | 3.3% |
| Protein | 11 g | 20% |
| Total Fat | 2.3g | 11% |
| Dietary Fiber | 0 g | 0% |
| Vitamins | ||
| Folates | 10 μg | 2.5% |
| Niacin | 0.09 mg | <1% |
| Pyridoxine | 0.057 mg | 4% |
| Riboflavin | 0.234 mg | 18% |
| Thiamin | 0.020 mg | 2% |
| Vitamin-A | 230 IU | 7.66% |
| Vitamin-C | 0 mg | 0% |
| Vitamin-D | 0 IU | 0% |
| Vitamin-E | 0.08 mg | <1% |
| Vitamin K | 0 µg | 0% |
| Electrolytes | ||
| Sodium | 321 mg | 21% |
| Potassium | 120 mg | 2.55% |
| Minerals | ||
| Calcium | 103 mg | 10% |
| Copper | 0.033 mg | 4% |
| Iron | 0.13 mg | 1.75% |
| Magnesium | 8.9 mg | 2% |
| Manganese | 0.015 mg | <1% |
| Phosphorus | 148 mg | 22% |
| Zinc | 0.61 mg | 5.5% |