paneer

Fat 35%Carbs 39%Protein 26%
Percent Calories

1 serving of paneer contains 247 Calories. The macronutrient breakdown is 39% carbs, 35% fat, and 26% protein. This is a good source of protein (29% of your Daily Value), vitamin d (39% of your Daily Value), and potassium (15% of your Daily Value).

Ingredients

Directions

  1. Pour milk into saucepan and set over medium heat. Bring milk to a simmer just below a boil at around 200 deg. Stir milk occasionally, scraping the bottom of the pot to make sure the milk doesn't scald. When ready milk will be foamy and steamy
  2. Remove milk from heat and stir in lemon juice. Milk should begin to curdle.
  3. Cover and Let milk stand for 10 minutes to give the acid time to separate the curds and whey. After the 10 minutes, the curds should be completely separated and liquid should be yellow and watery. If milk isn't separated, add another tablespoon of acid. Make sure you are using non-Uht milk
  4. Strain the mixture over a bowl with a cheesecloth by spooning mixture into the cheese cloth, squeezing and letting the whey collect in the bowl underneath the strainer/cheese cloth
  5. Gather the cheesecloth in your hand and gently squeeze to remove excess whey
  6. Open the cheese cloth and sprinkle 1/4 teaspoon salt over the curds. Stir and gently taste. Add more salt as desired
  7. Transfer the curd cheesecloth to a large dinner plate. Shape them into a rough square and then fold the cheesecloth tightly around the curds to form a neat rectangular package. Set a second plate on top of the package and weigh it down. Press for at least 15 minutes or up to an hour.
  8. Use immediately or refrigerate for up to two days.

Nutrition Facts

For 1 serving of paneer (503g)

NutrientValue%DV
Calories247
Fats10g 12%
Saturated fats6g 31%
Trans fats0.4g
Cholesterol39mg 13%
Sodium268mg 12%
Carbs24g 9%
Net carbs24g
Fiber0.1g 0.2%
Sugar25g
Protein16g
Calcium587mg 59%
Iron0.1mg 1%
Potassium699mg 15%
Vitamin D6μg 39%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene20μg
Caffeine0mg
Choline81mg 15%
Copper0.1mg 6%
Fluoride17μg
Folate (B9)27μg 7%
Lycopene0μg
Magnesium55mg 13%
Manganese0.1mg 2%
Niacin0.5mg 3%
Pantothenic acid2mg 35%
Phosphorus450mg 64%
Retinol268μg
Riboflavin (B2)1mg 70%
Selenium12μg 22%
Theobromine0mg
Thiamine0.2mg 17%
Vitamin A IU928IU
Vitamin A268μg 30%
Vitamin B123μg 107%
Vitamin B60.2mg 15%
Vitamin C7mg 8%
Vitamin D IU239IU
Vitamin D20μg
Vitamin D36μg
Vitamin E0.2mg 1%
Vitamin K1μg 1%
Zinc2mg 22%
Sugars
Sugar25g
Sucrose0.1g
Glucose0.2g
Fructose0.2g
Lactose24g
Maltose0.1g
Galactose0.1g
Starch0g
Fats
Saturated fats6g 31%
Monounsaturated fats3g
Polyunsaturated fats0.4g
Trans fats0.4g
Fatty Acids
Total omega 30.1g
Total omega 60.3g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine0.5g
Aspartic acid1g
Cystine0.1g
Glutamic acid4g
Glycine0.3g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine1g
Methionine0.4g
Phenylalanine1g
Proline2g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

Similar Foods