Paneer
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Nutrient Density
- moderate nutrient density
Nutrient Highlights
- Good source of iron, which supports red blood cell formation.
- Contains moderate dietary fiber.
- Provides significant protein content.
- Potassium-rich food that contributes to electrolyte balance.
- Good source of calcium, important for bone and dental health.
- Rich in magnesium which supports muscle and nerve function.
- Good source of zinc, supporting immune function and cell growth.
- High in vitamin C, an antioxidant that supports immune function.
Warnings
- This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
- Contains notable saturated fat. Moderation may be relevant for heart-health goals.
Top Nutrients
- Nutrient: manganese
- Percent Dv: 119.93
- Level: high
- Nutrient: Saturated Fat
- Percent Dv: 82.57
- Level: high
- Nutrient: Vitamin B12
- Percent Dv: 79.96
Nutrient Levels
- Copper: high
- Zinc: high
- Total Fat: high
- Folate Dfe: moderate
- Dietary Fiber: moderate
- Phosphorus: high
- Vitamin E: moderate
- Magnesium: high
Percent Daily Values
- Copper: 49.89
- Zinc: 29.17
- Total Fat: 36.11
- Folate Dfe: 16.28
- Dietary Fiber: 11.99
- Phosphorus: 42.87
- Vitamin E: 11.3
- Magnesium: 25.5
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Population Relevance
- Bone Health: This food provides some bone-health-relevant nutrients at moderate levels.
- High Protein: This food is a significant source of protein, which supports tissue growth and repair.
- Heart Health: This food provides limited heart-health-relevant nutrients.
- Gut Health: This food provides limited fiber for digestive health.
- Pregnancy: This food provides some nutrients relevant during pregnancy, but is not among the richest sources.
- Anemia Support: This food provides nutrients that support iron status, including iron and co-factors that may aid absorption.
Macro Profile
- This food is balanced across macronutrients.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 576.0 kcal |
| Protein | 22.96 g |
| Carbohydrates | 58.25 g |
| Total Fat | 28.17 g |
| Dietary Fiber | 3.36 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.45 mg |
| Manganese | 2.76 mg |
| Calcium | 628.30 mg |
| Potassium | 1191.91 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 290.98 µg |
| Niacin B3 | 2.36 mg |
| Pantothenic Acid B5 | 1.75 mg |
| Vitamin B6 | 0.34 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.