Paneer
Paneer is a rich source of protein, making it a great choice for a satisfying meal. It provides a substantial amount of calcium, essential for strong bones. The cheese contains a high fat content, predominantly saturated fats, delivering a creamy texture and rich flavor. Additionally, it offers important vitamins like B12 and A, supporting overall vitality and health.
Macro Impact
A Serving (28 g) of Paneer contains 90 calories, 5.6 g of protein, 1.1 g of carbohydrates, and 6.7 g of fat.
Calorie Burn
How long would it take to burn off 90 calories?
- Walking3.5 mph, moderate pace16 min
- YogaModerate effort, gentle pace23 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace11 min
- Running5 mph (12 min/mile)8 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28 g)
Carbohydrates
- Carbohydrates1.1 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars1.1 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat6.7 / 83 g(8%)
- Saturated Fat4.2 / 25 g(17%)
- Trans Fat0 g
- Monounsaturated Fat2 g
- Polyunsaturated Fat0.42 g
- Cholesterol21 / 300 mg(7%)
- Omega-30.03 g
- Omega-60.41 g
- Omega-92 g
- Oleic Acid2 g
- Capric Acid0.08 g
- Erucic Acid0 g
- Lauric Acid0.2 g
- Stearic Acid1.2 g
- Caprylic Acid0.08 g
- Linoleic Acid0.41 g
- Myristic Acid0.7 g
- Palmitic Acid2 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5.6 / 56 g(10%)
Amino Acids
- Lysine0.48 g
- Serine0.28 g
- Valine0.31 g
- Alanine0.28 g
- Cystine0.06 g
- Cysteine0.08 g
- Proline0.34 g
- Taurine0 mg
- Arginine0.28 g
- Histidine0.2 g
- Threonine0.22 g
- Isoleucine0.28 g
- Methionine0.17 g
- Tryptophan0.08 g
- Glutamic Acid0.84 g
- Aspartic Acid0.56 g
- Phenylalanine0.28 g
- Glycine0.28 g
- Leucine0.45 g
- Tyrosine0.25 g
Vitamins
- Vitamin A56 / 900 ug(6%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.08 / 15 mg(1%)
- Vitamin K0.56 / 120 ug(0%)
- Vitamin B60.01 / 1.3 mg(1%)
- Vitamin B120.42 / 2.4 ug(18%)
- Thiamin (B1)0.01 / 1.2 mg(1%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)0.14 / 16 mg(1%)
- Folate4.2 / 400 ug(1%)
- Pantothenic Acid (B5)0.14 / 5 mg(3%)
- Biotin0.56 / 30 ug(2%)
- Choline5.6 / 550 mg(1%)
Minerals
- Calcium168 / 1,000 mg(17%)
- Iron0.2 / 8 mg(2%)
- Magnesium5.6 / 420 mg(1%)
- Phosphorus70 / 700 mg(10%)
- Potassium42 / 3,400 mg(1%)
- Sodium14 / 2,300 mg(1%)
- Zinc0.7 / 11 mg(6%)
- Copper0.01 / 0.9 mg(1%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium3.4 / 55 ug(6%)
- Iodine9.8 / 150 ug(7%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride5.6 / 2,300 mg(0%)
Other
- Water14 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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