Market Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: Market Paneer contains 265 calories, 18.3g protein, 3.6g carbs, and 20.8g fat per one piece (100g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — one piece (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 265 kcal | 13% |
| Protein | 18.3g | 37% |
| Carbohydrates | 3.6g | 1% |
| Total Fat | 20.8g | 27% |
| Sugar | 3.6g | -- |
| Saturated Fat | 13.0g | 65% |
| Cholesterol | 70.0mg | 23% |
| Sodium | 25.0mg | 1% |
| Calcium | 26.0mg | 2% |
| Iron | 100.0mg | 556% |
| Magnesium | 2.7mg | 1% |
| Zinc | 350.0mg | 3182% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.35mcg | 0% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.80mcg | 1% |
| Phosphorus | 185.0mg | 15% |
Is Market Paneer Good for You?
Market Paneer provides 265 calories per one piece (100g) with 18.3g protein, 3.6g carbohydrates, and 20.8g fat. It is a source of saturated fat (65% dv), cholesterol (23% dv), iron (556% dv).
Fresh paneer purchased from local market, typically full-fat Indian cottage cheese made from whole milk. Slightly higher in fat than homemade versions.
Key Health Benefits of Market Paneer
- Saturated Fat (65% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 18.3g protein per serving to support satiety and muscle maintenance.
How to Track Market Paneer Nutrition with Gram
Use Gram to log market paneer and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in market paneer?
Market Paneer contains 265 calories per one piece (100g).
How much protein is in market paneer?
Market Paneer provides 18.3g of protein per one piece (100g).
How many carbs are in market paneer?
Market Paneer has 3.6g of carbohydrates per one piece (100g).
Is market paneer good for tracking nutrition?
Yes. Market Paneer can be logged by calories, macros, and micronutrients in the Gram app.
How should I use market paneer in a meal plan?
Use Market Paneer as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track market paneer and thousands of other foods with the Gram app.