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पनीर
Vegetarian protein anchor for muscle, satiety and sugar control.
Updated: 10 August 2026
| Nutrient | Amount | Note |
|---|---|---|
| Protein | 18 g/100g | — |
| Calcium | ~200 mg | — |
Approximate values. Source: Editorial; precise values in table above
Serving: 50–75 g/day grilled/curried, not fried.
Indian cooking methods
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Palak Paneer Light
Blanched spinach + grilled paneer, milk instead of cream.
Both excellent; tofu is lighter, paneer is calcium-richer. Rotate.
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