Paneer is a fresh, non-melting cheese made by curdling warm milk with a mild food acid such as lemon juice. Originating in the Indian subcontinent, it is a staple ingredient in South Asian cuisine and is frequently eaten in everyday household curries, stir-fries, and snacks. It has a delicate milky flavour and a firm, spongy texture that absorbs rich sauces.
Vegetarian Pescetarian Gluten-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 tbsp Lemon juice (46 g)
- 0.5 cup Water (118 g)
- 2 l Milk (2.06 kg)
- 2 cups Water (473 g)
- Ingredients in total: 2.7 kg
- Weight lost in cooking: 2.42 kg (mostly water boiling off)
- Net weight (cooked): 280 g · 4 servings of about 70 g
Method
- In a small bowl, combine the lemon juice and half a cup of room-temperature water so the acid is diluted and curdles the milk smoothly.
- Pour the whole milk into a large 4-litre heavy-based pot and place it over medium heat, stirring occasionally with a spatula so the milk does not stick or burn at the bottom.
- Bring the milk to a light boil until bubbles form around the rim and the liquid begins to rise up the pot, then immediately reduce the heat to low.
- Slowly pour the diluted lemon juice into the milk while stirring continuously in broad, gentle circles; within 1 to 2 minutes, the milk will separate into solid white curds and a light greenish-yellow liquid whey.
- Turn off the heat immediately and pour in two cups of cold water to stop the cooking action and keep the curds soft.
- Line a colander with a thin piece of clean muslin or cheesecloth, set it over a deep bowl or in the sink, and pour the contents of the pot through the cloth to catch the curds.
- Hold the wrapped curds under cool running tap water for 10 to 15 seconds to wash off any remaining acidic taste from the lemon.
- Gather the four corners of the cloth, twist the top firmly to close it, and gently squeeze out as much liquid whey as possible.
- Place the bundled curds on a flat plate or board, flatten into a round disc, and place a heavy pot filled with water on top for 30 to 45 minutes to press into a firm block ready for slicing.
Nutrition
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Calories | 219 kcal | 313 kcal |
| Protein | 17.6 g | 25.1 g |
| Water | 17.6 mL | 25.2 mL |
| Sodium | 227 mg | 324 mg |
| Total Carbohydrates | 25.5 g | 36.4 g |
| Total Fat | 5.17 g | 7.39 g |
| Sugar | 25 g | 35.7 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Iron | 0.22 mg | 0.32 mg |
| Calcium | 647 mg | 924 mg |
| Magnesium | 57.6 mg | 82.2 mg |
| Potassium | 788 mg | 1,126 mg |
| Iodine | 242 mcg | 346 mcg |
| Phosphorus | 522 mg | 746 mg |
| Zinc | 1.96 mg | 2.81 mg |
| Chloride | 536 mg | 766 mg |
| Selenium | 19.1 mcg | 27.3 mcg |
| Copper | 0.053 mg | 0.075 mg |
| Fluoride | 0.077 mg | 0.11 mg |
| Manganese | 0.027 mg | 0.038 mg |
| Molybdenum | 15.5 mcg | 22.1 mcg |
| Chromium | 2.58 mcg | 3.68 mcg |
Fats
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.21 g | 0.29 g |
| Saturated Fat | 3.09 g | 4.42 g |
| Cholesterol | 25.8 mg | 36.8 mg |
| Monounsaturated Fat | 5.67 g | 8.09 g |
| Omega-3 Fatty Acids | 0.26 g | 0.37 g |
| Polyunsaturated Fat | 1.03 g | 1.47 g |
| Omega-6 Fatty Acids | 0.52 g | 0.74 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.26 g | 0.37 g |
| Arachidonic Acid | 10.3 mg | 14.7 mg |
| Medium-Chain Triglycerides | 1.29 g | 1.84 g |
| Omega-9 Fatty Acids | 5.15 g | 7.36 g |
Fibre
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Fiber | 0.034 g | 0.049 g |
| Soluble Fiber | 0 g | 0 g |
| Insoluble Fiber | 0.011 g | 0.016 g |
Vitamins
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 2.32 mcg | 3.31 mcg |
| Vitamin D | 5.67 mcg | 8.09 mcg |
| Vitamin C | 6.05 mg | 8.65 mg |
| Folate (B9) | 27 mcg | 38.6 mcg |
| Niacin (B3) | 0.46 mg | 0.66 mg |
| Vitamin A | 165 mcg RAE | 236 mcg RAE |
| Thiamin (B1) | 0.23 mg | 0.33 mg |
| Vitamin B6 | 0.23 mg | 0.32 mg |
| Riboflavin (B2) | 0.94 mg | 1.35 mg |
| Pantothenic Acid (B5) | 1.65 mg | 2.36 mg |
| Vitamin E | 0.53 mg | 0.76 mg |
| Vitamin K | 1.56 mcg | 2.22 mcg |
| Biotin (B7) | 17 mcg | 24.3 mcg |
| Beta-Carotene | 36.4 mcg | 52 mcg |
Others
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Choline | 74.2 mg | 106 mg |
| Leucine | 1,624 mg | 2,320 mg |
| Lysine | 1,289 mg | 1,841 mg |
| Polyphenols | 17.1 mg | 24.5 mg |
| Methionine | 386 mg | 552 mg |
| Oxalates | 0 mg | 0 mg |
| Threonine | 722 mg | 1,031 mg |
| Tryptophan | 232 mg | 331 mg |
| Valine | 1,124 mg | 1,606 mg |
| Flavonoids | 2.86 mg | 4.08 mg |
| Histidine | 542 mg | 774 mg |
| Lutein / Zeaxanthin | 0.027 mg | 0.038 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 799 mg | 1,142 mg |
| Purines | 0 mg | 0 mg |
Proteins
| Nutrient | Per serving (70 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,052 mg | 1,502 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
