Paneer VS Cheese - Which is healthier? | TheHealthSite.com (2024)

Paneer and cheese are both healthy and delicious. But, which is more healthy? We tell you.

In India, Paneer is quite a popular ingredient used in dishes be it in urban or rural parts. Cheese too has become really popular in the urban areas with globalisation and the entry of so many foreign players in the food industry. Even though, both are healthy if consumed in moderate quantities as they are ultimately made of milk we try and compare which one is better.

Choose paneer if you want to lose weight

A 28g serving of paneer contains 82.5 calories, which is way more than the calorie content present in certain foods and vegetables. Still, it has lesser calories as compared to cheese which has 97.4 calories per every 28g serving. If you want to lose weight, without compromising on the health benefits of milk then try eating curd.

Choose cheese for weight gain and building muscle

The protein content in cheese is significantly higher than that in protein. A 100g serving of cheese contains 18g of protein, while the same amount of paneer contains 11g of protein. Though both can be considered great sources of protein (both are better than milk), cheese should be your choice when it comes to bodybuilding and weight gain. Here are some more foods for weight gain.

Choose cheese for healthier bones

Cheese is a much better source of calcium than paneer, and if you have a growing child at home then you should definitely give him cheese. A 100g serving of cheese meets 104% of your daily calcium requirement, while the same amount of paneer meets a measly 8%. Here are 7 foods for healthy bones.

Choose paneer for heart health

Even though cheese is very healthy, it has high amounts of saturated fat and cholesterol making it bad for your heart. A 100g serving of cheese has a whooping 18g of saturated fat and 100mg of cholesterol. Compare this to paneer where the same amount has just 1.7g of saturated fat and 17mg of cholesterol. Here are some 6 heart-friendly diet tips.

Choose cheese for healthier eyes

Cheese is much better for your eyes than paneer as it meets a higher percentage of your daily requirement of Vitamin A. A 100g serving of cheese meets 18% of your daily requirement of Vitamin A while paneer meets just 2%.

Choose cheese during pregnancy

Pregnant women need to eat foods rich in Vitamin B12 as it helps prevent neurological disorders in their newborn. Cheese has a higher percentage of this vital vitamin, and a 100g serving meets 25% of your daily requirement whereas paneer meets just 6%.

Choose cheese if you want to store it longer

Because of the way cheese is prepared, it holds up in your refrigerator much longer than paneer. So if you are one of those people who doesn t like going to the supermarket every second day then you should eat cheese. You may also want to read 10 diet dos and dont's during pregnancy.

Thehealthsite.com verdict

Cheese is usually available in processed form and some common brands like Britannia and Amul contain approximately 1000-1400mg of sodium per every 100g serving. This makes it really dangerous for people with high blood pressure. People who are working out and need to load up on protein, can afford to eat cheese as they ll lose some sodium through sweating. But, even they should make adjustments to reduce their intake of salt if they don t want hypertension when they grow up. For others, unless you can make cheese at home, it is better if you eat the fresh paneer available at your local dairy shop rather than buying packaged foods.

Which type of cheese should you eat?

The type of cheese that is healthiest for you depends on your individual requirements whether you want to lose weight, load up on protein, avoid sodium there s a different type for you. Swiss cheese is great for those who want to boost their protein intake. Softer cheese is also lower in sodium. For those looking to lose weight, mozzarella cheese is a good option as it is lower in calories.

Now that you know about the nutritional differences between cheese and paneer, we ll hope that you can now make a better choice. Here are some health benefits of paneer or cottage cheese.

References: USDA and Healthifyme.com

Image source: Getty Images

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