Does Paneer contain dairy or gluten?

Paneer contains dairy (milk) but is completely free of gluten. It is safe for celiacs but not for those with a milk allergy.

Is Paneer good for weight loss?

Paneer is high in protein which promotes satiety, but it is also calorie-dense due to fat content. Eat it in moderation for weight loss.

Where can I buy Paneer?

Paneer is widely available in the refrigerated section of major supermarkets, Indian grocery stores, and online retailers like Amazon.

Is Paneer safe for kids?

Yes, paneer is a great source of protein and calcium for growing children, provided they do not have a milk allergy.

Is Paneer Gluten Free?

Yes, paneer is naturally gluten-free. As a fresh cheese made through a simple acidification process, pure paneer contains no gluten-containing grains. This makes it a staple protein source for those managing celiac disease or gluten sensitivity.

The Ingredient Breakdown

To understand why paneer is safe for a gluten-free diet, we need to look at the chemistry of cheese-making. Unlike aged cheeses that rely on bacterial cultures, paneer is an acid-set cheese. This process relies on coagulating milk proteins (casein) using an acid.

Organic Pasteurized Grade A Milk: This is the foundation of paneer. Cow, buffalo, or goat milk is heated and then acidified. Milk is naturally free of gluten. The pasteurization process ensures safety, but it does not introduce any gluten proteins.

Organic Vinegar: The acid used to curdle the milk is typically white vinegar or lemon juice. Vinegar is derived from fermenting ethanol, which can be made from various sources. However, distilled vinegar is considered gluten-free because the distillation process removes the gluten proteins. Therefore, the vinegar used in paneer production does not pose a gluten risk.

Salt: Salt is used for flavor and moisture retention. Salt is a mineral and is inherently gluten-free. While some processed salts contain anti-caking agents, the amount used in paneer is negligible and unlikely to contain gluten fillers.

Nutritional Value

Paneer is a nutrient-dense food, offering a significant amount of protein and healthy fats. A 100-gram serving typically contains around 265 calories, with 20 grams of fat and 18 grams of protein. It is low in carbohydrates (under 4g) and contains zero sugar, making it an excellent choice for low-carb and ketogenic diets.

Because it is high in saturated fat and sodium, portion control is key for those monitoring heart health or blood pressure. However, for vegetarians, it remains one of the most bioavailable sources of protein and calcium.