The health benefits of paneer are many as it contains complete vitamin B complex, protein supply, and thus paneer also reduces the risk of many health issues. Paneer is a good source of various minerals such as calcium, magnesium, potassium, phosphorus, zinc, and selenium.

The B-complex vitamins present in paneer are rich in various vitamins & minerals which helps metabolic activities in our body. 100 grams of paneer contain 98 kcal of energy, 3.38 grams of carbohydrates, 4.6 grams of fat, 2.6 grams of sugar, 11.12 grams of protein.

Apart from this, other vitamins like niacin, riboflavin, thiamine, etc. are also found in paneer. In addition, sodium, calcium, phosphorus, zinc, iron, and potassium are also found in plenty in paneer.

Health Benefits Of Paneer

health benefits of paneer

If something special is to be made in vegetarian food, then the first name comes to us here. Paneer is not only tasty but it is also considered very beneficial for health as it has plenty of vitamins and minerals. Protein, Vitamin B2, B12, and Vitamin D are all present in paneer. It does not matter which paneer you are eating. All types of paneer benefit your health and prevent many dangerous diseases. Let us know the health benefits of paneer.

Paneer Source of Protein And Calcium

One of the biggest health benefits of paneer is a rich source of protein and calcium in paneer. It is believed that cow’s milk contains the highest amount of casein protein.

The amount of calcium and protein present in fresh paneer is very good for vegetarians as it supplies them with the required amount of protein daily and non-vegetarians can also eat paneer.

It is not necessary that it needs to be cooked in order to consume cottage cheese, you can also consume it without cooking. Eating panner can help in the metabolism of DNA and RNA.

Cottage Cheese for Breast Cancer

Paneer contains a high amount of high-quality protein, calcium, and vitamin D which prevents breast cancer from occurring. Paneer has conjugated linoleic acid and it is helpful in reducing the effect of cancer. In the case of menopausal women, calcium and vitamin D levels present in Indian paneer help reduce the risk of breast cancer.

Additionally, a component known as selenium is also found in fresh paneer which is required in very small quantities. Selenium is an antioxidant that protects cells from damage and is useful as DNA. It is also believed that consuming selenium-rich foods reduces the risk of prostate cancer.

Paneer for Pregnancy

Pregnant women need calcium and paneer is a very good source of calcium. The calcium and phosphorus found in it are beneficial for the complete development of the child as well as pregnant women. Therefore, cheese is very beneficial for women who are pregnant.

Benefits of Eating Paneer For Stronger Bones

Calcium is one of the major elements associated with milk and its products. The minerals present in cheese such as vitamin A, calcium, phosphorus, and zing are very beneficial for the bones of our body. The calcium found in milk and milk products helps in building strong bones and teeth. Indian cheese contains vitamin B which provides calcium vitamin to our body.

That is why we should keep on eating paneer. The omega-3 fatty acids found in it not only make the bones strong but also prevent the disease caused by arthritis. Fresh cheese is rich in calcium, which not only makes bones strong but also gives an appropriate amount of calories to the body, which can increase weight easily.

Cottage Cheese for Diabetics

Cheese is a good source of magnesium. In the human body, the most magnesium is concentrated in our bones.

Magnesium present in paneer also plays the role of a catalyst, which offers biochemical reactions, and activates several enzymes in our body, maintains muscle and nerve functioning, and the immune system.

Paneer helps maintain blood sugar levels and helps protect against heart attacks, constipation, mental disorders, migraines, and collagen.

Paneer Is Beneficial For Teeth

When it comes to strong teeth, calcium is the most important. Calcium is found in high quantities in paneer. Lactose is found in very small amounts in low-fat milk. Lactose is a substance that comes out of the food and spoils the teeth. Paneer offers and increases the flow of salvia and clears acid and sugar from the teeth. Paneer prevents tooth decay.

Paneer for High Blood Pressure

Among other nutrients, cheese contains potassium. Potassium acts as a fluid balance element in the body which is an important component for the nerve activities of the muscles and brain which is also helpful in blood circulation. It also relieves muscle spasms.

Consuming potassium in your daily diet prevents the risk of brain stroke, as it reduces blood sugar levels and blood pressure. It’s also helpful in reducing anxiety levels and stress.

Paneer Good for Digestion

By regularly consuming low fat paneer, increases immunity in our body and increases the digestive system power of our body. The phosphorus and fiber found in fresh cheese strengthen the digestive system and always keeps the stomach good also prevent stomach pain. And thus South Asian paneer benefits in weight loss too.

Disadvantages Of Paneer

disadvantages of paneer 1

The disadvantages of cottage cheese are as follows –

Eating paneer is beneficial for health. But excessive consumption of paneer can also prove to be harmful to you.

Indian cheese contains a lot of fat, which increases cholesterol. Cholesterol increases due to the consumption of paneer and thus paneer can cause a risk to our heart health.

If you are thinking of losing weight then you should not eat paneer.

Raw paneer can be risky for pregnant women and their fetal development instead of providing health benefits.

Eating more paneer increases the amount of high protein and thus paneer can cause diarrhea and cause bloating & bloating gas.

Kidney patients should consume paneer as per their doctor’s advice.

You can eat paneer in any way, but it should not be cooked much while making vegetables as it reduces its nutritional elements.


Eating paneer is beneficial for health. But eating more paneer and cheese can also prove to be harmful to you. Paneer is an Indian dish and paneer is rich in fat, which increases cholesterol. An increase in cholesterol can also pose a threat to your heart health. Also, if you are thinking of losing weight, then you should not eat paneer.


Q. Is paneer bad for health?

A. Eating paneer is beneficial for health. But eating more paneer can also prove to be harmful to you. There is a lot of fat in the paneer. If a person consumes more paneer then the amount of fat in his body increases enormously, which can prove to be very harmful to our health.

Q. Who should not eat paneer?

A. Paneer should never be eaten before or after exercise because your body does not need fat. After exercising, the fat in the paneer slows down your digestive process by eating. So, people who exercise should not eat paneer immediately after exercising.

Q. Which is better egg or paneer?

A. Proteins in eggs are compared per piece (gram), then paneer in grams. – Two large size eggs weigh about 100 grams and they contain about 14 grams of protein. Whereas in 100 grams of paneer, the amount of protein is only 14 grams.

Q. Can I eat paneer at night?

A. No matter how much you love paneer you should not eat paneer at night. Otherwise, there may be a problem of acidity and stomach upset. Paneer is considered a good source of protein, but a high amount of protein in the body can cause dysentery. Some people also like to eat raw paneer too.

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By James

Hi, I am James and I am a Nutrition Expert. I am currently working with and gaining more experience about nutritional value through this. I have experienced an evolution of nutritional value and shared it all through hoping it can serve people. Proper nutrition does not only gives a healthy life also helps you to live a long and happy life. It is my motto to give you proper nutrition tips and teach you nutritional values to live a happy life.