Paneer

Regional seasonality

Region

Available locally all year. — Western Europe

Nutritional values (per 100g)

Calories320 kcal
Proteins17 g
Carbohydrates5 g
Fats25 g
Fiber0 g
Sodium0.5 g
Sugars2 g

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

Calcium 208 mg21% of daily reference Codex NRV-R: 1000 mg/day
Iron 0.2 mg0.9–1.4% of daily reference Codex NRV-R: 14–22 mg/day

Full nutrient profile 18 nutrients

Minerals Calcium, iron, potassium and more 8 nutrients

Magnesium 8 mg2.6% of daily reference Codex NRV-R: 310 mg/day
Phosphorus 138 mg20% of daily reference Codex NRV-R: 700 mg/day
Potassium 104 mg3% of daily target Codex NRV-NCD: target 3500 mg/day
Sodium 18 mg0.9% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
Zinc 0.9 mg6.4–8.2% of daily reference Codex NRV-R: 11–14 mg/day
Copper 0.03 mg3.3% of daily reference Codex NRV-R: 900 µg/day
Manganese 0.01 mg0.3% of daily reference Codex NRV-R: 3 mg/day
Selenium 11.9 µg20% of daily reference Codex NRV-R: 60 µg/day

Vitamins Fat- and water-soluble vitamins 10 nutrients

Retinol 0 µg
Vitamin D (International Units) 0 IU
Vitamin D2, ergocalciferol 0 µg
Vitamin D3, cholecalciferol 0 µg
Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Vitamin K (menaquinone-4) 0 µg
Vitamin K (dihydrophylloquinone) 0 µg
Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day

What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Paneer is a fresh, non-melting Indian cheese made by curdling milk with an acid such as lemon juice or vinegar. It has a mild, creamy flavor and a firm texture, making it ideal for curries, grilling, and vegetarian dishes.

Shahi Paneer with Chickpeas and Brown Rice

Prep 20 min Cook 30 min

Soft paneer and chickpeas sit in a mild, silky onion, cashew, almond and yogurt sauce. Cardamom and saffron give the pale gravy its restaurant-style aroma without tomatoes.

Hidden-Vegetable Paneer Curry with Wholegrain Couscous

Prep 15 min Cook 22 min

Paneer cubes stay firm in a smooth curry sauce made from zucchini, carrot, and onion. Wholegrain couscous absorbs the spiced tomato juices without adding another pan of work.

Chickpea, Spinach and Paneer Curry with Rice-Quinoa

Prep 15 min Cook 35 min Rest 5 min

Golden paneer cubes sit in a thick tomato, spinach and chickpea curry, softened with Greek yogurt after the heat is off. Rice and quinoa cook together into a light, fluffy base with a little more bite than rice alone.

Paneer, Black Bean & Sweetcorn Quesadillas with Sautéed Vegetables

Prep 20 min Cook 20 min Rest 2 min

These crisp whole-wheat quesadillas hide a properly substantial filling: browned paneer, creamy black beans, sweetcorn, red pepper, zucchini and onion, all warmed with cumin and smoked paprika. The beans bring fibre and plant protein; paneer supplies a modest dairy hit and the satisfying browned edges that prevent anyone asking where the “real food” is. Using beans and vegetables as the bulk keeps the footprint far lighter than the standard cheese-and-meat construction—a small victory against the food system’s belief that every tortilla requires a livestock intervention.