Paneer (1 oz)
Paneer is a versatile, unaged cheese that holds a cherished place in Indian cuisine and beyond, known for its firm, spongy texture and mild, milky flavor. Because it does not melt when heated, it is an exceptional ingredient for a variety of hot dishes. Its subtle taste acts as a perfect canvas, easily absorbing the rich, aromatic spices of traditional curries, stews, and marinades. Commonly featured in popular dishes like palak paneer or skewered and grilled for a smoky paneer tikka, this dairy staple adds a satisfying bite and creamy richness to vegetarian meals. Whether pan-fried to a golden crisp, crumbled into flatbreads, or tossed into fresh salads, this fresh cheese brings both culinary delight and hearty substance to the table.
Culinary & Storage Tips
Selection
Look for firm, milky-white blocks of paneer with a fresh, sweet dairy aroma; avoid packages with yellowish tints, slimy textures, or sour smells.
Storage
Store leftover paneer in an airtight container in the refrigerator, submerged in clean water. Change the water daily to keep the cheese soft and fresh for up to a week.
Healthy Uses
- •Grill or pan-roast 1 oz of cubed paneer with Indian spices and toss it into a fresh green salad for a vegetarian protein boost.
- •Simmer paneer cubes in a nutrient-dense spinach or kale purée to make a healthy, iron-rich saag paneer.
- •Crumble 1 oz of paneer into a morning vegetable stir-fry or over whole-grain toast as a meatless alternative to scrambled eggs.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
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| Riboflavin (B2) | |
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| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
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| Vitamin D | |
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| Vitamin K | |
| Zinc |
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