7 nutritional benefits of eating paneer



Eating healthy is the best way to stay healthy. These include foods that are both healthy as well as tasty. One such food is Paneer, which is extensively used in Indian cuisine. Be it a starter, gravy, or main course, you can include paneer in every step of your diet, and adding paneer to your daily diet has several health benefits.



Did you know?


100 grams of paneer on an average contains 20 grams of fat and protein and less than 2 grams of carbohydrate. It could be considered as the best alternative to meat for a protein-rich diet.






1. Reduces the risk of cancer


Cancer has become a common disease these days. Among the various types of cancer, on average, one million women suffer from breast cancer. Women in pre-menopause stages are at a greater risk of suffering from cancer. Paneer contains a very high amount of Vitamin D and Calcium and these two components are key players that help in preventing breast cancer. The sphingolipids in paneer and the high amounts of protein help in combating colon and prostate cancer at the initial stages


  • Paneer contains Vitamin D and Calcium

  • Sphingolipids and Protein combats cancer


2. Building better bones and teeth


As mentioned above, the richness of calcium and vitamin D makes it an ideal source for bone strengthening. Be it, little kids, or adults, anyone can consume paneer for healthy bones and teeth. Not just this, Calcium plays a key role in the nervous and muscular system as well.


  • Vitamin D in paneer strengthens bones

  • Calcium promotes normal functioning of the nervous system


3. An essential component in weight loss programs


Unlike other sources of fat, Paneer contains short chains of fatty acids that are easily digestible. This means, the fat instead of getting deposited, is digested and broken down to release energy. Stored fat is the main reason for obesity. Thus, Paneer is a highly recommended fatty acid source for people who are fitness freaks or those who undergo weight loss programs.


  • Paneer is a rich source of fatty acid

  • Easily digestible fats and low carbs help in weight loss


4. Aids in the normal functioning of the digestive system


The digestive system is an important organ system in the human body. It breaks down the food we consume to provide energy. A defect in the digestive system hinders the normal functioning of the other systems. Paneer contains a very high amount of minerals like phosphorus and magnesium, both of which are essential for the smooth functioning of the digestive system. Magnesium acts as a laxative, whereas phosphorus aids in digestion as well as excretion processes.


  • Magnesium acts as a laxative in the digestive system

  • Phosphorous helps in normal bowel functioning


5. Ideal food for diabetic patients


Most patients who suffer from diabetes keep themselves away from dairy products, but paneer is an exception. Paneer is rich in magnesium that regulates the blood sugar level. It also contains a very low amount of carbs and hence diabetic patients can consume this without any fear. Paneer also has the potential to control the drastic fluctuations in blood glucose levels.


  • Magnesium in paneer controls blood sugar level

  • Low carbs in paneer make it the best food for diabetic patients


6. Building a strong immune system


Paneer can help build a strong immune system, especially for growing kids. Most respiratory ailments like asthma and bronchitis can be controlled by regular consumption of paneer. It stimulates hemoglobin production and also aids in building a strong immune system. Not just this, the Vitamin B complex present in paneer is highly essential for growing children. It helps in improving concentration and also enhances memory in kids.


  • Promotes hemoglobin synthesis

  • Prevents and cures respiratory ailments


7. Paneer prevents and protects you from diseases


Paneer contains a very high amount of potassium that helps in maintaining blood pressure levels. This also helps in preventing stroke. Potassium also plays a significant role in preventing muscle cramps, especially in athletes by maintaining fluid levels. Women in the menopause stage also suffer frequent cramps. Daily intake of paneer helps in reducing cramps. Paneer also aids in the prevention of osteoporosis with its very high levels of calcium. It contains a high amount of zinc that is necessary for a normal sperm count in males.


  • A boon for women suffering cramps during menopause

  • Zinc helps in maintaining normal sperm count




Are you looking for the best quality paneer in the market? Lookout for Milky Mist Paneer, it is a power-packed meal that is rich in flavour and nutrition. There are numerous ways in which you can make delicious recipes with Paneer. Try out your favorite dishes with Milky Mist Paneer this weekend and share it with us on our social media handles.

Recent Posts

See All