100 gm of paneer made from cow milk provides 18.3 gm of protein, 20.8 gm of fat, 2.6 gm of minerals, 1.2 gm of carbohydrates, 265 kcal of energy, 208 mg of calcium, 138 mg of phosphorous. It contains reasonably high amount of fat and cholesterol. If made at home with skimmed milk then it can be made of low calorie. Otherwise it is considerably high calorie.
Paneer from low fat milk is not high in calories. It has only about 100-150 cal per 100 gm of paneer. This paneer should be incorporated in vegetarian healthy diet.
This paneer is made from skimmed milk which has all the goodness of milk and only 0.1 grams of fat as compared to 23 grams of fat from full fat paneer.
It is a good way of increasing the intake of protein (necessary for maintenance of body cells) and calcium (required for healthy bones).