Soya Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: Soya Paneer contains 155 calories, 11.2g protein, 7g carbs, and 9.8g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 11.2g | 22% |
| Carbohydrates | 7.0g | 3% |
| Total Fat | 9.8g | 13% |
| Fiber | 1.5g | 5% |
| Sugar | 2.5g | -- |
| Saturated Fat | 4.8g | 24% |
| Cholesterol | 12.0mg | 4% |
| Sodium | 390.0mg | 17% |
| Potassium | 3.0mg | 0% |
| Calcium | 45.0mg | 3% |
| Iron | 195.0mg | 1083% |
| Magnesium | 1.5mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Soya Paneer Good for You?
Soya Paneer provides 155 calories per one bowl (200g) with 11.2g protein, 7g carbohydrates, and 9.8g fat. It is a source of saturated fat (24% dv), sodium (17% dv), iron (1083% dv).
A high-protein vegetarian curry combining soya chunks and paneer (Indian cottage cheese) in a spiced tomato-onion gravy
Key Health Benefits of Soya Paneer
- Saturated Fat (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1083% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11.2g protein per serving to support satiety and muscle maintenance.
How to Track Soya Paneer Nutrition with Gram
Use Gram to log soya 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 soya paneer?
Soya Paneer contains 155 calories per one bowl (200g).
How much protein is in soya paneer?
Soya Paneer provides 11.2g of protein per one bowl (200g).
How many carbs are in soya paneer?
Soya Paneer has 7g of carbohydrates per one bowl (200g).
Is soya paneer good for tracking nutrition?
Yes. Soya Paneer can be logged by calories, macros, and micronutrients in the Gram app.
How should I use soya paneer in a meal plan?
Use Soya 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 soya paneer and thousands of other foods with the Gram app.