gms of paneer
Paneer is a rich source of complete protein and calcium, with approximately 25g of protein per 100g serving, making it a valuable protein source for vegetarian diets. It is also relatively high in fat and calories due to its fat content.
About
Paneer is a fresh, acid-set cheese originating from the Indian subcontinent, made by curdling milk (typically cow's or buffalo's milk) with lemon juice, vinegar, or citric acid, then straining and pressing the resulting curds. Unlike aged cheeses, paneer is unripened and has a mild, slightly tangy flavor with a firm, dense, crumbly texture that holds its shape during cooking. The cheese has a high melting point, allowing it to be grilled, fried, or added to curries without breaking down, making it uniquely suited to South Asian culinary applications.
Paneer is produced by heating milk to approximately 85-90°C, adding acid to precipitate the casein proteins, draining the whey through cheesecloth, and pressing the curds under weight for several hours to achieve the desired firmness. The result is a versatile ingredient with subtle flavor that readily absorbs the spices and sauces of the dishes in which it is used.
Culinary Uses
Paneer is a staple protein in Indian, Pakistani, and South Asian vegetarian cuisine, appearing in both regional classics and modern adaptations. Common preparations include paneer tikka (marinated and grilled cubes), palak paneer (cooked with spinach), paneer butter masala, and shahi paneer (in creamy tomato sauce). The cheese is also crumbled into scrambled egg dishes (anda paneer), used in appetizers like paneer pakora (fritters), and incorporated into desserts such as paneer kheer.
Its high melting point and ability to absorb flavors make it ideal for grilling, frying, and simmering in sauces without dissolving. Paneer pairs well with aromatic spices such as cumin, coriander, turmeric, and garam masala, and benefits from marination in yogurt and spices before cooking.