A native to India and consumed in massive proportions by several residents of the country, paneer isn’t just an appetising ingredient that gets your mouth watering, but even offers several health benefits. It is a storehouse of several important nutrients, which should be consumed in moderation. Here’s all you need to know about the benefits of paneer.

7 healthy benefits of eating paneer

A famous dairy product in India, paneer, or cottage cheese, is a soft cheese. When acid is added to milk and it is heated, the proteins in it coagulate or curdle to form paneer. It is marble white in colour and has a spongy texture, which is used to prepare several varieties of desserts and snacks. 

From baking to barbecuing, paneer is a multipurpose milk product, and paneer health benefits are numerous from the nutritional perspective. In this article, we dive deep into exploring the most common benefits of paneer and how eating paneer benefits your overall development.

If you are vegan, then you may also want to look into soya paneer benefits, which is a healthy, vegan alternative to paneer.

Paneer Nutrition

Paneer contains essential nutrients such as:

  • Protein: As a milk product, paneer is an essential source of protein, especially for vegetarians. Milk proteins are of two forms, wheyand casein. Paneer is high in casein, with some denatured whey proteins. Casein helps to transport calcium and serves as a good source of amino acids like lysine, which are the building blocks of proteins. Every 100 g paneer provides 18.86 g of protein. 
  • Fat: Paneer entraps almost all the fat from milk, and thus is considered nutritionally rich in terms of lipids, with about 15 g of fat in every 100g. This includes medium chain fatty acids, which are linked to playing a role in metabolism and cognition. They can also modify the gut microbiota, which are microorganisms in our intestines known to perform beneficial functions. 
  • Lactose: Paneer contains 12.4 g of carbohydrates. Lactose is the primary carbohydrate found in dairy products and has a low glycemic response, which refers to its ability to prevent a spike in blood sugar after consumption. 
  • Micronutrients: Paneer is a rich source of calcium, which is required for strong bones and teeth. In fact, being a good source of minerals like phosphorus, sodium, potassium, and zinc, raw paneer benefits your overall bodily development as well. Paneer also contains vitamins, including Vitamin D, B2, and B12.


Health Benefits of eating paneer

  • Packed with nutrients: From the list mentioned above, it is clear that paneer is a nutrient-dense food. From providing macronutrients like protein and fat to micronutrients like minerals and vitamins, paneer is a worthy addition to meals.
  • It boosts the immune system: Paneer possesses antioxidant properties by which it can protect our body. Antioxidants are substances that help to neutralise the effects of free radicals, harmful substances produced in our body that can damage the normal functioning of our cells. 
  • May help with weight loss: A high protein diet, like one with paneer, provides a feeling of fullness, preventing the need to eat more often. Replacing some carbohydrates with fats may prove beneficial to achieve the targeted weight. Moreover, in a study conducted for a period of one year, both men and women who included paneer in their diet along with other healthy food items seemed to significantly lose weight. The findings suggest that paneer may have a role to play in weight reduction. 
  • Required for strong bones and teeth: Paneer is a good source of calcium, which is an important mineral essential for muscle contraction. Calcium also forms hydroxyapatite crystals, which are the framework of our bones and teeth, helping them mineralize and increase bone density. Consumption of paneer containing calcium can also help regulate the heartbeat and aid in the clotting of blood.
    The calcium, phosphorus and protein found naturally in dairy foods like paneer, apart from building our bones, are also important for healthy teeth. Calcium is required for the development and maintenance of dental tissue. The enamel part of our teeth contains densely packed calcium crystals that provide strength.
  • Beneficial for skin: Paneer contains Vitamin B2, also called riboflavin. Riboflavin helps maintain collagen levels, a protein found in our skin that provides structure to it. It helps the skin stay wrinkle-free and slows the skin's ageing process. Thus, milk products, including paneer, could benefit your skin and may be considered a youthful food. Paneer benefits for skin cannot be understated considering its impressive nutritional properties.
  • Builds strong muscles: One of the major paneer advantages is that it has a prominent role to play in synthesising muscle tissues due to its high casein content. This can be of the utmost help to athletes and professionals who are keen on increasing their muscle mass. 
  • Other benefits: Paneer benefits for health include its ability to reduce muscle cramps, indigestion, and the risk of asthma. 



Paneer benefits for health are immense. It has several roles to play, and along with its nutritional benefits, it adds flavour and texture to the meals it is included in. If reading this blog has convinced you to relish this milk product, then we have a wide assortment of dishes for you. You can try out Shahi Paneer or Grilled Paneer for the main course. However, if you are craving something sweet, then Paneer Rabdi wouldn’t disappoint. As you can tell, there’s a wide array of choices available when it comes to delicious paneer recipes.