Smoked Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: Smoked Paneer contains 280 calories, 18g protein, 3.5g carbs, and 22g fat per 3 pieces (75g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — 3 pieces (75g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280 kcal | 14% |
| Protein | 18.0g | 36% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 22.0g | 28% |
| Sugar | 2.5g | -- |
| Saturated Fat | 14.0g | 70% |
| Cholesterol | 60.0mg | 20% |
| Sodium | 25.0mg | 1% |
| Calcium | 25.0mg | 2% |
| Iron | 100.0mg | 556% |
| Magnesium | 1.5mg | 0% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.80mcg | 1% |
| Phosphorus | 90.0mg | 7% |
Is Smoked Paneer Good for You?
Smoked Paneer provides 280 calories per 3 pieces (75g) with 18g protein, 3.5g carbohydrates, and 22g fat. It is a source of saturated fat (70% dv), cholesterol (20% dv), iron (556% dv).
Indian cottage cheese (paneer) infused with a smoky flavor using the dhungar technique — a hot charcoal is placed in the dish and ghee is poured over it to create smoke. Often served as a starter or in curries.
Key Health Benefits of Smoked Paneer
- Saturated Fat (70% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (20% 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 (2545% 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 18g protein per serving to support satiety and muscle maintenance.
How to Track Smoked Paneer Nutrition with Gram
Use Gram to log smoked 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 smoked paneer?
Smoked Paneer contains 280 calories per 3 pieces (75g).
How much protein is in smoked paneer?
Smoked Paneer provides 18g of protein per 3 pieces (75g).
How many carbs are in smoked paneer?
Smoked Paneer has 3.5g of carbohydrates per 3 pieces (75g).
Is smoked paneer good for tracking nutrition?
Yes. Smoked Paneer can be logged by calories, macros, and micronutrients in the Gram app.
How should I use smoked paneer in a meal plan?
Use Smoked 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 smoked paneer and thousands of other foods with the Gram app.