17 Fit Food calories Dairy and eggs
Paneer calories and nutrition facts
Per 100 g: 299 kcal — 15.9 g protein, 15.5 g fat and 22.5 g carbs.
Paneer is a fresh, unaged Indian cheese made by curdling hot milk with lemon juice or vinegar and pressing the curds, so it holds its shape in curries like palak paneer and on tandoori skewers. It has about 299 kcal per 100 g, and a 50 g portion is around 150 kcal. Frying the cubes before they go into a curry adds oil, and like other cheeses it’s high in calcium.
- High in protein
- High in vitamin D
- High in vitamin B12
- High in calcium
- Protein 22%
- Fat 48%
- Carbs 31%
In everyday portions
- Typical serving · 50 g 150 kcal
- 100 kcal is 33 g this much of it gives 100 kcal
- 20 g of protein is 125 g this much to eat for 20 g of protein
- Energy density Medium 3 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 299 kcal 15%
- Protein 15.9 g 32%
- Fat 15.5 g 22%
- Carbs available, without fibre 22.5 g 9%
- Fibre 0 g
- Salt 0.46 g 8%
Where the calories come from
- Protein 22%
- Fat 48%
- Carbs 31%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 155 µg 19%
- Vitamin D 5.3 µg 106%
- Vitamin E 0.24 mg 2%
- Vitamin K 1.5 µg 2%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.272 mg 25%
- Vitamin B2 riboflavin 0.669 mg 48%
- Vitamin B3 niacin 0.509 mg 3%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.296 mg 21%
- Folate B9 0 µg 0%
- Vitamin B12 2.6 µg 105%
- Choline 86.3 mg
Minerals
- Potassium 728 mg 36%
- Calcium 597 mg 75%
- Phosphorus 490 mg 70%
- Magnesium 58 mg 15%
- Iron 0 mg 0%
- Zinc 2 mg 20%
- Copper 0.006 mg <1%
- Manganese no data
- Selenium 9.3 µg 17%
- Iodine 15 µg 10%
- Sodium 185 mg 8%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin D
- High in vitamin B12
- High in calcium
- High in phosphorus
- High in vitamin B2
- High in potassium
- Source of vitamin B1
- Source of vitamin B6
- Source of zinc
- Source of vitamin A
- Source of selenium
- Source of magnesium
Dairy and eggs
Among dairy foods and eggs
The category in the 17 Fit catalog: 170 foods. Compared per 100 g.
- 98% More vitamin D than 98% of dairy foods and eggs.
- 94% More vitamin B12 than 94% of dairy foods and eggs.
- 93% More vitamin B2 than 93% of dairy foods and eggs.
- 96% More potassium than 96% of dairy foods and eggs.
- 96% More vitamin B1 than 96% of dairy foods and eggs.
Similar in composition
The foods with the nearest calories and macros.
- Burrata 273 kcal
- Feta 265 kcal
- Goat cheese 264 kcal
- Mozzarella 254 kcal
- Camembert 300 kcal
- Fried eggs 196 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2705740.
The vitamins and minerals it lacked come from Livsmedelsdatabasen (Sweden).
Carbs are available carbohydrates, without fibre, as on EU labels.