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Paneer

Paneer

EverydayRaw

Paneer is a fresh, non-aged cheese common in South Asian cuisine, distinguished by its firm, crumbly texture and mild, milky flavor. This cheese is made by curdling milk with a food acid, such as lemon juice or vinegar, and then pressing the curds to remove excess water. Paneer is a versatile ingredient, often used in vegetarian dishes as a protein-rich alternative to meat, and it holds its shape well when cooked, making it suitable for grilling, frying, and adding to curries.

Macro Impact

A 1 oz serving contains 90 calories, 6g protein, 1g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 90 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories90
% Daily Value*
Total Fat7g
9%
Saturated Fat4g
21%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat2g
Cholesterol21mg
7%
Sodium14mg
1%
Total Carbohydrate1g
0%
Dietary Fiber0g
0%
Total Sugars1g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium168mg
13%
Iron0.2mg
1%
Potassium42mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
9%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
0 / 23 g
2%
Saturated
4 / 23 g
18%
Trans
0 g
Cholesterol
21 / 300 g
7%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
18%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
20%
Methionine
0 / 1 g
14%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
15%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
18%
Folate
4 / 400 mcg
1%
Vitamin A
56 / 800 mcg
7%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
168 / 1k mg
17%
Copper
0 / 1 mg
1%
Iron
0 / 13 mg
2%
Magnesium
6 / 370 mg
2%
Manganese
0 / 2 mg
0%
Phosphorous
70 / 700 mg
10%
Potassium
42 / 3k mg
1%
Selenium
3 / 55 mcg
6%
Sodium
14 / 2.3k mg
1%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
10 / 150 mcg
7%
Chlorine
6 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
14 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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