Is Paneer Good For Weight Loss?

  • 29 months ago
6 minute read.
Is Paneer Good For Weight Loss?

Paneer or cottage cheese is less in calories and high in protein. Paneer is one of those foods that has been around for thousands of years and it can be used in so many ways, such as to make delicious curries or eaten on its own. It’s also very low in calories and fat and high in protein, making it a great choice if you’re watching your weight or trying to cut out processed foods from your diet.

Composition of paneer/cottage cheese and flavor

Paneer is one of those foods that people either love or hate. It’s made from the curds of milk and comes in many forms, some of which are similar to soft cheese, while others are more like creamier yogurt. Whatever kind you prefer, paneer has a distinct flavor and can be used as an ingredient in many dishes, especially Indian cuisine (which has hundreds of recipes that call for paneer).

But aside from being delicious and versatile, paneer is also good for your health (especially when it comes to weight loss), which we’ll tell you more about in this article!

Let’s take a look at why this dairy product makes such an excellent part of any healthy diet and how to incorporate it into your lifestyle!

Why exactly is paneer helpful in losing weight?

  • Paneer is rich in protein, calcium, and iron, which keeps our muscles strong, provides satiety, and thus reduces cravings. It's an amazing belly fat burner.
  • It also has a low glycemic index, which means it does not get broken down quickly into glucose (sugar) and makes us feel fuller for longer periods of time. As a result, we tend to eat less.
  • Protein in low-fat cow milk paneer helps modulate hunger and weight regulating hormone ghrelin.
  • Low-fat cow milk paneer is rich in bone-building vitamin D as well. Consuming products that contain these nutrients will keep you healthy and ensure your body burns fat instead of muscle. This lowers your risk of developing osteoporosis, especially if you are active regularly!

Additional lean protein sources

Make sure to include enough dairy (unless you are lactose intolerant) in your diet along with other lean sources such as:

  • Fish
  • Chicken breast
  • Turkey breast

Enjoy them all with some healthy paneer dishes for increased satiety.

Nutritional facts about Paneer

Paneer is a nutrient-rich food that also offers calcium, phosphorus, potassium, and Vitamins A, B1, and B2. As you might expect from a dairy product, it’s high in protein being 80-86%.



7.54 gm


5.88 gm


4.96 gm


103.15 Kcal


37.32 microgram


190.4 mg


132 mg

Sat Fat

3540.4 mg


1720 mg


175.6 mg

How to eat paneer for weight loss?

The healthiest way to eat paneer is to take it as a raw ingredient, use it in curries and also add some spices like cumin, ginger, garlic, and coriander. You can eat paneer any time of day to make your diet more nutritious. Add it to salads, wrap it with herbs and spices, or create traditional Indian dishes that use paneer like Palak Paneer. Paneer takes on flavors from other ingredients so it’s easy to experiment with different spice combinations.

How to cook the paneer for weight loss

If weight loss is one of your goals, then it is a good idea to have raw cubes of paneer in small amounts. You can cook home made paneer in low oil and eat it as part of a healthy diet. Paneer curries are also considered healthy if made in minimal oil or ghee and served with whole wheat Rotis. Make sure that you do not add excess salt or spice powders while cooking paneer.

Weight loss paneer dishes that you can try.

Paneer Bhurji, Palak Paneer, and Paneer Besan Chilla are the healthiest and weight-loss loss paneer dishes. These tasty dishes can be made in minutes and offer you a high-protein diet. Add these delicious recipes to your diet plan today!

Paneer Bhurji:

Paneer scramble or Paneer bhurji is a great option if you're looking to curb your hunger cravings with something that doesn't include a ton of oil. It’s also super easy to make, meaning it’s an excellent breakfast option.

Paneer besan chilla:

Paneer besan chilla is a very healthy and tasty recipe. It is ideal for breakfast, dinner, or even a quick snack. It can be prepared in less than 20 minutes and works best when served hot with ketchup. The ingredients required are just paneer, besan (gram flour), salt, green chilies, and lemon juice.

Palak Paneer:

This is how to eat paneer. Paneer (Indian cottage cheese) is high in protein and calcium, but low in calories. It’s perfect for those trying to lose weight. Using fat-free milk and a few select spices, you can make delicious and healthy Palak Paneer in no time at all!

Paneer and corn:

This is a easy paneer recipe and ideal food for weight loss. Main ingredients comprise: Olive oil, corn, tomato, pepper, green pepper, coriander leaf, lime, pepper, and chilli pepper.

Paneer tikka roll:

Paneer tikka roll is a whole grain roll and consists of shredded paneer, chopped pepper, onion, garlic and lots of spices. This cottage paneer recipe originates from West Bengal and is now popular all over the world. This is suitable as a weight loss dish.

Tawa paneer:

Another simple dish, easy to cook at home, paneer recipe is tawa paneer. Often served in Indian weddings and restaurants fondly; loaded with peppers, tomatoes, onions and yummy spices. Unlike other paneer curries or sabzi, it doesn't have a creamy texture.

Paneer parantha:

Oh the easiest one! It is usually served as breakfast since traditional times, a very popular tasty Paneer dish, or a Paneer recipe. Stuffed paneer paratha (Stuffed Indian bread) is made with lightly grated cottage cheese.

Paneer salad:

Cottage cheese salad is a delicious salad. This weight loss salad is the best idea for those who follow weight loss wellness program. Paneer salad constitutes vegetables, spices, and herbs. Fried cheese salad is quick and easy and requires little to no effort.

Other healthy paneer recipes for weight loss (With steps):


Can panner be eaten at night for weight loss?

Time to Eat Paneer: Paneer is a rich source of protein and calcium. It is also low in calories and fat but high in fiber, making it a great addition to your weight-loss meal plan. So enjoy paneer at night with some green veggies and prepare yourself to lose belly fat fast! But you must eat paneer at least a few hours before sleeping.

Can paneer be eaten daily?

Paneer is a wonderful food because it has no saturated fat and is full of protein. However, lactose-intolerant people might not be able to tolerate paneer as it is rich in lactose. To prevent your body from developing lactose intolerance, you should not eat more than 100 grams of paneer per day.

Can paneer and egg be eaten at the same time?

Eggs and paneer (cottage cheese) both have properties that help to lose weight. Eggs being high in protein are known to increase metabolism rate. There's nothing wrong with having paneer and eggs together in the same meal. Both reduce hunger pangs, and also help burn belly fat. They digest slowly and make you feel fuller. P.S- Remember to consume them in moderation.

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