Achari Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of achari paneer contains 245 calories, 13g protein, 5.5g carbs, and 19.8g fat. Achari Paneer is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 245 kcal | 12% |
| Protein | 13.0g | 26% |
| Carbohydrates | 5.5g | 2% |
| Total Fat | 19.8g | 25% |
| Fiber | 1.2g | 4% |
| Sodium | 400.0mg | 17% |
| Potassium | 7.5mg | 0% |
| Calcium | 33.0mg | 3% |
| Iron | 158.0mg | 878% |
| Magnesium | 1.6mg | 0% |
| Zinc | 188.0mg | 1709% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Phosphorus | 92.0mg | 7% |
Is Achari Paneer Good for You?
Yes, Achari Paneer is nutritionally beneficial, particularly for protein intake and mineral content. Per 100g, it provides 13g of protein (26% Daily Value) and exceptional amounts of iron (158mg, 878% DV) and zinc (188mg, 1709% DV). However, it is relatively high in sodium at 400mg (17% DV), so portion control matters for those monitoring salt intake.
Key Health Benefits of Achari Paneer
High-Quality Protein Source: With 13g of protein per 100g serving, Achari Paneer supports muscle maintenance, repair, and growth. This makes it an excellent choice for vegetarians seeking plant-based protein alternatives to meat.
Exceptional Iron Content: It is remarkably rich in iron, delivering 158mg per 100g (878% of the Daily Value). This mineral is critical for oxygen transport in the blood and can help prevent iron-deficiency anemia, especially important for vegetarian diets.
Outstanding Zinc Levels: Achari Paneer contains 188mg of zinc per 100g (1709% DV), far exceeding daily requirements. Zinc supports immune function, wound healing, and protein synthesis, making it particularly valuable during periods of increased immune demand.
Moderate Caloric Density: At 245 calories per 100g, it is a reasonably calorie-efficient protein source. The balance of protein and fat makes it satiating, helping you feel fuller longer during meals.
Rich in Phosphorus: Providing 92mg per serving (7% DV), phosphorus works alongside calcium to support bone health and energy metabolism, contributing to overall skeletal strength.
How Does Achari Paneer Compare?
Compared to plain paneer, Achari Paneer stands out because of the spiced pickling preparation, which adds flavor without significantly increasing calories. It delivers similar protein content but includes additional nutrients from the achari (pickle) marinade. While traditional paneer is milder, Achari Paneer offers a more nutrient-dense option when the marinade ingredients are factored in.
Frequently Asked Questions
How many calories is in achari paneer?
Achari Paneer contains 245 calories per 100g serving. A typical restaurant portion (150-200g) would contain approximately 368-490 calories, making it a moderately calorie-dense dish best paired with lower-calorie vegetables or grains.
Is achari paneer good for weight loss?
Achari Paneer can support weight loss when eaten in controlled portions due to its high protein content (13g per 100g), which promotes satiety and reduces overall calorie intake. However, its fat content (19.8g per 100g) means portion sizes should be moderate—typically 100-150g per serving—to fit within a calorie deficit.
Is achari paneer high in iron?
Yes, Achari Paneer is exceptionally high in iron, providing 158mg per 100g, which is 878% of the Daily Value. This makes it one of the most iron-rich paneer preparations available, though such high levels may indicate concentrated spice or marinade ingredients rather than paneer alone.
Can I eat achari paneer on a keto diet?
Yes, Achari Paneer is keto-friendly, as it is low in carbohydrates (5.5g per 100g) and high in both protein and fat. It fits well within a ketogenic macronutrient ratio, though you should account for the sodium content in your daily totals.
How should I store achari paneer?
Store Achari Paneer in an airtight container in the refrigerator for up to 3-4 days to preserve its texture and flavor. It is best consumed within 2-3 days of preparation for optimal taste, though the pickling brine helps extend shelf life slightly compared to fresh paneer.
How to Track Achari Paneer Nutrition with Gram
The Gram app makes logging Achari Paneer effortless—simply search for it or use the AI food scanner to photograph your meal and instantly see a complete nutrient breakdown. Track your protein, iron, zinc, and sodium intake in real-time to ensure you’re meeting your daily nutritional goals without guesswork.
Frequently Asked Questions
How many calories is in achari paneer?
Achari Paneer contains 245 calories per 100g serving. A typical restaurant portion (150-200g) would contain approximately 368-490 calories, making it a moderately calorie-dense dish best paired with lower-calorie vegetables or grains.
Is achari paneer good for weight loss?
Achari Paneer can support weight loss when eaten in controlled portions due to its high protein content (13g per 100g), which promotes satiety and reduces overall calorie intake. However, its fat content (19.8g per 100g) means portion sizes should be moderate—typically 100-150g per serving—to fit within a calorie deficit.
Is achari paneer high in iron?
Yes, Achari Paneer is exceptionally high in iron, providing 158mg per 100g, which is 878% of the Daily Value. This makes it one of the most iron-rich paneer preparations available, though such high levels may indicate concentrated spice or marinade ingredients rather than paneer alone.
Can I eat achari paneer on a keto diet?
Yes, Achari Paneer is keto-friendly, as it is low in carbohydrates (5.5g per 100g) and high in both protein and fat. It fits well within a ketogenic macronutrient ratio, though you should account for the sodium content in your daily totals.
How should I store achari paneer?
Store Achari Paneer in an airtight container in the refrigerator for up to 3-4 days to preserve its texture and flavor. It is best consumed within 2-3 days of preparation for optimal taste, though the pickling brine helps extend shelf life slightly compared to fresh paneer.
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Nutrition data sourced from USDA FoodData Central. Track achari paneer and thousands of other foods with the Gram app.