Benefits of Paneer (Cottage Cheese)

Benefits of Paneer
Benefits of Paneer

We all know how good the benefits of paneer are for us. Paneer is not present in any party, festival or function, it cannot happen. It is not only delicious to eat, but the benefits of paneer for health are also many. If you do not believe it, then after reading this article of health life line, you will definitely understand what can be the benefits of paneer for health. Here, along with the benefits of paneer, we will also try to give information about what can be the disadvantages of paneer due to excessive use. Not only this, we will also share with the readers how to make paneer at home. Therefore, without delay, start reading the article for every information related to the advantages and disadvantages of eating paneer.

Table of Contents

What is cottage cheese

It is one of the popular dairy product in India. It is prepared from different types of milk, such as cow’s milk, buffalo’s milk, soy milk and goat’s milk. Paneer is considered a treasure trove of nutrients, it contains protein, calcium, phosphorus, vitamins A and D. It is also called cottage cheese or soft cheese in English. Next, we will try to give detailed information about the nutrients of paneer and the benefits of paneer for health.

Health Benefits of Paneer

We all know how good the benefits of paneer are for us. Talking about the benefits and properties of paneer, it is considered a storehouse of nutrients. Paneer can be beneficial in general to serious physical problems. However, let us make it clear that paneer is not a complete cure for any disease, it can only be useful in preventing problems and reducing their effects to some extent:

1. Cheese for Protein

Protein is considered an essential nutrient for the body. Protein not only gives energy to the body, but is also important for muscles. Also, protein can also be helpful in keeping weight balanced. In such a situation , if we talk about a protein-rich diet , then cottage cheese can be a good option. Paneer is a good source of protein. In such a situation, children, adults and the elderly can consume cottage cheese for the supply of protein.

2. Paneer to Control Blood Pressure

The benefits of paneer can also be seen in controlling blood pressure. The problem of high blood pressure has become common nowadays. In such a situation, it is important for blood pressure patients to take special care of the diet. If we talk about high BP diet , then adding cottage cheese to it can be a good option. Cheese may be effective in reducing high BP. According to the information available in this topic, dairy products containing low fat and calcium can be useful in the problem of blood pressure.

In addition, fermented milk products may also be useful in lowering blood pressure. At the same time, cheese is also one of the fermented milk products. However, more research is needed in this subject, so it is better to consult a doctor once before consuming it. Keep in mind that along with the consumption of cheese, BP patients should also take their medicines regularly.

3. Paneer for Strengthening Teeth and Bones

With increasing age, it is also important to take care of teeth and bones, because with age, they start weakening. In such a situation, calcium is one of the essential nutrients to keep teeth and bones healthy.

We can include calcium in the diet through a variety of foods. The first name of these foods comes from the dairy product.

Cheese is also included in these dairy products. Paneer is considered a good source of calcium, in such a situation, teeth and bones can be kept healthy by including cheese in the diet. Cheese may also reduce the risk of tooth decay in children.

4. Paneer for the Digestive System

Cheese can also be beneficial for the digestive system. Sometimes probiotics are needed to improve digestion. Probiotics are microorganisms that can be consumed through fermented foods or supplements.

These probiotics contain a bacteria called Lactobacillus, which has been placed in the category of good bacteria for health. This bacteria may be beneficial to the gut and digestion. This bacteria is also found in cheese.In such a situation, it can be a good option to include cottage cheese in the diet to improve digestion.

Keep in mind that if a person is allergic to lactose intolerance, then they should seek medical advice before consuming paneer. Let us tell you that lactose is a sugar present in milk, which can cause allergic problems for many people. Those who are allergic to milk products can eat tofu made from soy milk. It is also like cottage cheese, only it is made from soy milk.

5. Helpful in Diabetes

There is a lot of confusion about diet in people who are troubled by the problem of diabetes. In such a situation, diabetic patients can feel free to include paneer in the diet. However, sometimes doctors also advise diabetics to eat cheese. At the same time, according to research published by NCBI, adding dairy products to children’s diet can reduce the risk of obesity, which can also reduce the risk of diseases like diabetes to some extent. In such a situation, paneer can be considered a good healthy option to reduce the risk of diabetes.

6. Cheese for Muscles

Let us now talk about the muscle gains. Cheese contains fat, calcium, protein and other vitamins and minerals. At the same time, protein is considered an essential nutrient for the body. Protein not only gives energy to the body, but is also important for muscles (2). At the same time, cottage cheese is considered a good source of protein. In such a situation, it can be said that for the supply of protein, the muscles involved in the diet can be made healthy.

7. Paneer is rich in antioxidant properties

Raw cheese has antioxidant properties which can be extremely beneficial for the body. Explain that consuming a diet rich in antioxidants can be helpful in protecting the body from damage to the cells of the body due to free radicals.

In fact, free radicals cause oxidative stress, which can increase the risk of heart disease, cancer, diabetes and other serious diseases. At the same time, antioxidant-rich foods can protect the body from damage caused by free radicals. In such a situation, it can be said that paneer with antioxidant properties can be useful for health.

8. Good source of Vitamin K and Vitamin D

Cheese is a good source of vitamin-D and vitamin-K. Both these vitamins are one of the beneficial nutrients for bones. Vitamin-D aids in the absorption of calcium in the body. At the same time, vitamin-K can be helpful in making proteins in the body, so that bones and muscles can be healthy.

9. Paneer to Lose Weight

We all know how good the benefits of paneer are for us. In this article on the benefits of paneer, now let’s talk about the benefits of paneer for weight loss. Cheese can be helpful in reducing weight. Actually, cottage cheese is a good source of protein. Protein can help with weight control, as a person can feel full for a long time after consuming a protein-rich diet, which leads to frequent hunger. In such a situation, it can be believed that adding low-fat or fat-free cottage cheese to the diet can be a good option to lose weight.

10. Paneer To Prevent Depression

If you want to reduce stress, eating healthy can prove to be helpful. A balanced diet can protect against depression to some extent.In such a situation, adding paneer to the diet can be a good option. Actually, cheese contains a protein called tryptophan, which turns into a chemical called serotonin. It is a chemical necessary for changes in the mood of a person, which can be obtained from food only. In such a situation, paneer can be consumed with oats to improve the mood.

11. Reduce the Risk of Osteoporosis

Consumption of cottage cheese can also be beneficial for bones. In fact, a lack of calcium may increase the risk of a bone disease called osteoporosis. In such a situation, the consumption of calcium-rich cottage cheese can be useful to reduce its risk. Although research is needed directly related to this, but it can be assumed that the calcium present in cheese may be helpful in keeping bones healthy. Let us tell you, in the problem of osteoporosis, the bones start becoming thin and weak. In addition, the risk of breaking bones also increases.

At the same time, in the case of arthritis, there is also some confusion about milk or milk-containing foods. These are placed in the category of foods that can cause inflammation. In such a situation, before consuming cheese in the problem of arthritis, definitely take medical advice.

12. Supports immunity

Protein is not only beneficial for muscles, but it is also necessary for immunity. According to research, low-fat milk and milk products can be helpful in boosting immunity. In such a situation, it can be believed that the consumption of cheese can be effective for immunity.

Actually, in the information related to this, it is mentioned that cheese can improve the immune power. So people who have low immunity, they can include cheese in the diet to improve immunity. If you are allergic to foods made from milk, then definitely consult a doctor before consumption.

13. Beneficial for Pregnant Women

Nutrients such as protein and iron are essential during pregnancy. In such a situation, paneer rich in nutrients can be beneficial for pregnant. So pregnant can include up to half a cup of cottage cheese in the diet. However, its quantity may vary according to the physical condition of the pregnant. Keep in mind that the cheese that pregnant women are consuming should be made from pasteurized milk, because cheese made from unpasteurized milk contains harmful bacteria, which can cause miscarriage in pregnant women.

14. Paneer for Heart Health

We all know how good the benefits of paneer are for us. Cheese can also be useful for keeping the heart healthy. Cheese is rich in nutrients. Perhaps this is the reason why patients with heart disease are also advised to consume cheese. Along with this, it can also reduce the risk of heart disease. However, which properties of it are effective for this, more information is needed for this, but we can attribute it to controlling blood pressure.

Indeed, we already reported that cheese can reduce the risk of high blood pressure. At the same time, high blood pressure can sometimes increase the risk of heart disease. So to reduce the risk of heart disease, it is necessary to control blood pressure. In such a situation, cottage cheese can be included in the diet to balance blood pressure.

15. Cheese Helps in Improving Vision

Nutrients such as vitamin A and fatty acids have been considered essential for healthy eyes. At the same time, both these nutrients are present in cheese. In such a situation, paneer can be considered beneficial for the eyes. However, more detailed study is needed to substantiate this. If the eye problem is more, then it is better to seek medical advice immediately about this.

16. Helps Prevent Cancer

Cancer is a serious disease. Diet can play an important role in preventing cancer. According to research published on the website of NCBI (National Center for Biotechnology Information), the risk of cancer can be reduced by adding cheese and flaxseed oil to the diet.

At present, more research is needed about this, but paneer can be included in the diet as a healthy diet. Keep in mind that cancer treatment is not possible with any home remedy. If a person is suffering from cancer, then give priority to medical treatment.

17.Cottage Cheese for Healthy Skin

We all know how good the benefits of paneer are for us. Nutrients are needed for healthy skin.One of those nutrients is vitamin A. Vitamin-A may be helpful for keeping the skin healthy. In such a situation, adding cottage cheese containing vitamin-A in the diet can be a good option. Apart from this, applying a face mask of paneer can also be beneficial. According to a study published on the NCBI website, the use of vitamin A has been found to be helpful in reducing the signs of aging on the skin. Along with this, cottage cheese has also been considered effective for wrinkles.

18. Ponytail for Healthy Hair

Almost every other person has the problem of hair fall. However, women can also have this problem during menopause. In such a situation, foods containing amino acids can be beneficial for hair. Cheese containing amino acids can be a good option in the diet for hair fall. Along with this, cottage cheese also contains protein, which can be useful for hair.

Nutrients of Paneer

Now in this part of the article we are sharing information about the nutrients present in Paneer. Here we are giving information about the nutrients present in paneer through the table below:

energy321 Kcal
protein21.43 grams
Total lipid (fat)25 grams
Carbohydrate3.57 grams
Sugar3.57 grams
calcium714 mg
sodium18 mg
Vitamin A IU714 IU
Fatty Acids, Total Saturated16.07 grams
cholesterol89 mg

there’s more ahead

After the nutritious element of paneer, know how to make paneer from milk.

How to make Paneer at home

Benefits of Paneer

You can buy paneer from the market, but paneer can be made very easily at home too. Here we are giving this information. So the way to make paneer from milk is as follows:


  • one to two liters of milk
  • two lemons
  • a clean cotton cloth

Method for making cottage cheese from milk:

  • First, pour two liters of milk in a vessel.
  • Then put it on the gas to heat up.
  • When the milk starts heating, reduce the flame of the gas and add lemon juice to it.
  • Then when the milk breaks and the water separates and comes up, then turn off the gas.
  • Now place a clean cotton cloth on a clean vessel.
  • Then put the paneer in that cloth and sieve it well.
  • Lemon can cause sourness in paneer, so add one to two glasses of water to the sifted paneer and wash it in the same cloth.
  • Now squeeze the paneer well in the cloth itself and tie a knot in the cloth by turning it round.
  • Then take a clean plate and place the bound paneer on it and keep another plate on it and cover it with something heavy.
  • Leave it for at least half an hour.
  • If you want, you can press the paneer with your hand.
  • After being covered with heavy cheese for at least half an hour, remove the plate from the paneer and open the paneer cloth and separate it.
  • Take out the paneer in the vessel.
  • Fresh cottage cheese is ready at home.

scroll down

After knowing how to make paneer, we now know how to include this nutritious paneer in the food.

How to use cottage cheese in food

We all know how good the benefits of paneer are for us. After knowing the benefits of paneer, now you must be thinking about including it in the diet. So we are giving information about this topic in this part of the article. So you can include cheese in your diet as follows:

  • You can consume raw paneer by adding a little black salt.
  • Paneer can be consumed by making a variety of vegetables such as palak paneer, shahi paneer and cream cheese.
  • Paneer can be eaten by making bhurji.
  • If you like spicy food, then you can consume it by making paneer chilly.
  • You can consume paneer by making tikka.
  • Paneer can be used in sandwiches as a healthy snack.
  • Paneer can be eaten by making rolls.

How to Keep Paneer Fresh

After knowing the benefits and uses of eating paneer, now we are sharing how to store paneer. So let’s know the right way to store paneer:

  • Put the paneer in a plastic air tight container.
  • Now add enough drinking water to it that the cheese gets submerged.
  • Then close the lid of the box.
  • If you are buying paneer from the market, then check its manufacturing date and expiry date.
  • Then keep the packet of paneer in the fridge without opening it.
  • Always keep the paneer inside the refrigerator, so that the change in temperature due to frequent opening of the fridge does not affect the paneer.
  • Marketed paneer can be kept in the fridge without opening it till the expiry date.
  • Paneer can be stored for at least a week.
  • Marketers can store paneer up to a day before the expiry date.

Further information

Now know about the disadvantages of eating cheese.

Side Effects Of Eating Paneer

We have learned about the benefits of paneer, now we know about the disadvantages of paneer. Excessive consumption of anything can also cause side effects. In the same way, the benefits of paneer are many, but excessive use can also cause some disadvantages. In such a situation, we are giving information about what can be the harm of paneer due to excessive consumption:

  • For those who have lactose intolerance, the consumption of cottage cheese can be allergic. Although cottage cheese contains a small amount of lactose, it is still better to consume less as a precaution.
  • Paneer is a good source of protein, in which case excessive consumption of protein can cause problems of nausea, headache, loss of appetite and fatigue.
  • Do not consume cottage cheese made from unpasteurized milk, as it contains harmful bacteria, which can cause miscarriage in pregnant women.
  • Some people may have acne-prone problems with milk-rich foods . In such a situation, the consumption of cheese can also cause acne.
  • Excessive cheese consumption can cause migraines and headaches.

These were all the important information related to cheese. Paneer is not only a delicious food item, but it is also beneficial. If someone does not want to eat cheese from the market, then in this article the method of making paneer from milk has also been told. By reading this paneer recipe, you can easily make paneer at home. However, the article provides information about both the advantages and disadvantages of eating paneer. In such a situation, enjoy its benefits by consuming it in balanced quantity. Also, by sharing this article with others, make them aware of the benefits of paneer.

Frequently asked questions

Can I eat paneer everyday?

No, excessive consumption of paneer can also cause its disadvantages, about which information has already been given in the article. In such a situation, avoid consuming it every day.

Is it healthy to include cottage cheese in the diet?

Yes, paneer is a nutrient-rich food item. Therefore, adding paneer to the diet can be a good option.

How much paneer can I eat in a day?

A small bowl of paneer curry can be eaten in a day. If we talk about cubes, then 4-5 small cubes of paneer can be consumed. However, it also depends on the age and physical condition of the person. In such a situation, it is better that you consult a doctor or dietician about this.

Does cheese contain fat?

Yes, paneer contains fat and protein.

Which is better between paneer and normal cheese?

Both are healthy in their own place and both have their benefits. It depends on the need and health condition of the person, which one he wants to consume.

Could some kind of cheese be better?

Low fat paneer might be better.

What can be a good substitute for cheese?

Many other foods can also be consumed as a substitute for cheese such as: egg whites, tofu, yogurt.

Which is healthier between paneer and curd?

Both are better and both have their own advantages. If someone has lactose intolerance then they can consume yogurt. Still, keep in mind that people suffering from lactose intolerance should do them with caution or only after consulting a doctor.

Does eating cottage cheese cause weight gain?

Cheese can be helpful in reducing or keeping weight balanced. However, it also depends on the current weight and physical condition of the person. Also, consuming low-fat cottage cheese in a balanced amount can be better.

Can Cheese Detoxify the Body?

Cheese contains phosphorus. It is believed that phosphorus can detoxify the body. However, research is still needed in this regard.

What happens if you eat curd and cheese?

This can cause many problems in the body like constipation, flatulence, skin problems. Actually, by eating dairy products, uric acid is formed in the body, due to which the problem of acidity starts. Dairy products like milk, curd, paneer, cheese, mawa are not easily digested. Therefore, they can also lead to induction.

What do we get from cheese?

Dietary fiber is found in abundance in paneer, which helps in digestion of food. Cheese strengthens the digestive system. Paneer is rich in calcium and phosphorus, which are very important for bones. Consuming raw paneer daily provides relief in bone pain and strengthens bones.

How to gain weight with cottage cheese?

If paneer is eaten in balanced quantity, then you can remain fit without increasing obesity. Paneer should not be eaten before or after working out, because by eating paneer at these times, its fat does not accumulate in the body and the protein gets absorbed. Paneer can be eaten two hours before sleeping at night.

How much paneer should be eaten in 1 day?

Instead, eat 100 grams of raw paneer for breakfast in the morning. All the nutrients like protein, calcium, phosphorus, potassium, zinc and iron are found in paneer. By eating it, a healthy diet also reaches the body and your stomach also remains full for a long time.

Does paneer make you gain weight?

Paneer contains turmeric fat which does not increase fat. Plenty of protein is found in cheese. 40 grams of paneer contains 7.54 protein, 5.88 grams of fat, 4.96 grams of carbs, 190.4 milligrams of calcium. Along with this, 132 mg of phosphorus is also found.

What happens if you eat cottage cheese on an empty stomach?

According to research by Harvard School of Public Health, the vitamin D and calcium present in it protect against cancer. The calcium and phosphorus present in it are beneficial for bones. Helpful in the prevention of diseases like arthritis. The antioxidant called selenium found in it keeps it healthy for a long time.

How to eat raw cheese?

It is okay to eat raw paneer 1 hour before your lunch. Because it keeps you from overeating. Along with this, the consumption of paneer remains beneficial even after a few hours of exercise. After this, you can eat paneer about 1 hour before sleeping at night.

Does eating paneer cause gas?

If you have gas problem, then avoid some foods like cheese, potatoes, cabbage and beans from your diet. The complex sugar present in them takes more time to be digested, due to which more gas is formed. We are telling about some foods that increase gas, which if you eat more than the limit, then this problem can increase.

Does eating cheese increase uric acid?

When uric acid increases in the body, you should avoid protein-rich things. Otherwise, it can increase your problem manifold. When uric acid increases, consumption of things like milk, milk products, dairy products, curd, paneer, spinach, kidney beans, green peas, nuts, sprouts, soya, egg, seeds, chicken and pulses should be avoided.

Can I drink milk after eating paneer?

Such people can drink milk by mixing things like chocolate powder or making a shake of it. By consuming milk products like curd, paneer or cheese, the body gets the nutrition of protein and calcium. 10. Nowadays some people adopt a vegan diet, in which the consumption of any milk product is considered taboo.

After how long should we drink milk after eating paneer?

Milk should be avoided after eating eggs, meat, and cheese. Certain types of fruits like oranges, grapes, limes, litchis and citrus fruits should not be eaten with milk. Banana and milk increase phlegm. Eating both together increases phlegm and also affects digestion.

Read More…
Benefits of Radish Leaves and Side Effects
Benefits of Bitter gourd
How To Know A Girl Loves You
What is Loquat
Benefits of Banana for Health