{"id":17509,"date":"2025-11-21T09:43:49","date_gmt":"2025-11-21T09:43:49","guid":{"rendered":"https:\/\/blog.onehealthassist.com\/?p=17509"},"modified":"2025-11-21T09:43:49","modified_gmt":"2025-11-21T09:43:49","slug":"low-fat-paneer-protein-calories-recipes-health-benefits","status":"publish","type":"post","link":"https:\/\/onehealthassist.com\/blog\/low-fat-paneer-protein-calories-recipes-health-benefits\/","title":{"rendered":"Low Fat Paneer: Protein, Calories, Recipes &#038; Health Benefits"},"content":{"rendered":"<p>It\u2019s late evening. You\u2019re hungry, tired, and tempted to order something cheesy or oily. But you\u2019re also trying to lose weight, gain muscle, or simply eat better. And there it is\u2014<em>paneer<\/em>\u2014calling your name from the fridge.<\/p>\n<p>But here comes the dilemma: <strong>regular paneer is high in fat.<\/strong> What if you could enjoy all the taste and texture of paneer, minus the guilt? Enter: <strong>low fat paneer<\/strong>\u2014a smart, protein-packed solution for anyone juggling fitness and flavor.<\/p>\n<p><strong>\ud83d\udcda Table of Contents<\/strong><\/p>\n<ul>\n<li>Why Low Fat Paneer is the Smart Choice<\/li>\n<li>Nutritional Benefits of Low Fat Paneer<\/li>\n<li>Why Choose Low Fat Paneer Over Regular Paneer?<\/li>\n<li>How to Make Low Fat Paneer at Home<\/li>\n<li>Top 5 Low Fat Paneer Recipes You\u2019ll Love<\/li>\n<li>Low Fat Paneer in Your Fitness Diet<\/li>\n<li>Want Expert Diet Support?<\/li>\n<\/ul>\n<h1><strong>What is Low Fat Paneer?<\/strong><\/h1>\n<p>Low fat paneer isn\u2019t just a trend\u2014it\u2019s a nutrition powerhouse. Let\u2019s break down why this humble ingredient deserves a place on your plate.<\/p>\n<h3><strong>Protein Powerhouse for Muscle Growth<\/strong><\/h3>\n<ul>\n<li><strong>18\u201322g of protein per 100g<\/strong><\/li>\n<li>Helps build and repair muscles\u2014ideal for active individuals and gym-goers<\/li>\n<li>Great option for vegetarians struggling to meet daily protein goals<\/li>\n<\/ul>\n<p>According to data, switching to low fat paneer can cut <strong>daily calorie intake by 20\u201330%<\/strong> \u2014 without cutting out protein.<\/p>\n<p>This difference is massive if you\u2019re:<\/p>\n<ul>\n<li>Trying to <strong>shed body fat<\/strong><\/li>\n<li>Looking to <strong>build lean muscle<\/strong><\/li>\n<li>Managing cholesterol or digestion issues<\/li>\n<\/ul>\n<h3><strong>Lower Calories, Higher Benefits<\/strong><\/h3>\n<ul>\n<li><strong>150\u2013170 kcal per 100g<\/strong>, nearly 30% less than regular paneer<\/li>\n<li>Keeps you full longer without unnecessary fat<\/li>\n<\/ul>\n<h3><strong>A Rich Source of Calcium and Other Minerals<\/strong><\/h3>\n<ul>\n<li>Supports <strong>bone health<\/strong> and <strong>nerve function<\/strong><\/li>\n<li>Also contains phosphorus, selenium, and vitamin B12<\/li>\n<\/ul>\n<p>100g of low fat paneer provides ~480mg calcium \u2014 that\u2019s <strong>35\u201340% of your daily RDA<\/strong>.<\/p>\n<h2><strong>Why Choose Low Fat Paneer Over Regular Paneer?<\/strong><\/h2>\n<p>As the world becomes more health-conscious, low fat paneer has emerged as a smart alternative.<\/p>\n<h3><strong>Health-Conscious Eating Trends<\/strong><\/h3>\n<p>More people are shifting to <strong>high-protein, low-fat diets<\/strong>. Low fat paneer fits this macro split perfectly and aligns with clean-eating philosophies.<\/p>\n<h3><strong>Benefits for Weight Management<\/strong><\/h3>\n<p>Low fat paneer helps manage calories while keeping you satiated. The protein and reduced fat content make it ideal for those aiming for <strong>caloric deficit diets<\/strong>.<\/p>\n<h3><strong>Digestive Health: A Lighter Option<\/strong><\/h3>\n<p>Unlike regular paneer, which can feel heavy and greasy, <strong>low fat paneer is easier to digest<\/strong>\u2014especially when made at home from toned or double-toned milk.<\/p>\n<h2><strong>How to Make Low Fat Paneer at Home<\/strong><\/h2>\n<p>Why rely on store-bought when you can make your own? Here&#8217;s how to do it.<\/p>\n<h3><strong>Step-by-Step Guide<\/strong><\/h3>\n<ol>\n<li>Boil <strong>1 liter of toned or double-toned milk<\/strong><\/li>\n<li>Add <strong>1 tablespoon of vinegar or lemon juice<\/strong><\/li>\n<li>Stir until milk curdles<\/li>\n<li>Strain using a muslin cloth<\/li>\n<li>Press for 1\u20132 hours under a heavy weight<\/li>\n<\/ol>\n<p>That\u2019s it\u2014fresh, homemade low fat paneer!<\/p>\n<h3><strong>Tips for Perfect Texture &amp; Taste<\/strong><\/h3>\n<ul>\n<li>Don\u2019t overboil the milk\u2014it alters texture<\/li>\n<li>Use <strong>cold water rinse<\/strong> after straining to improve firmness<\/li>\n<li>Press evenly to remove excess whey for solid blocks<\/li>\n<\/ul>\n<h3><strong>Controlling Fat Without Losing Flavor<\/strong><\/h3>\n<ul>\n<li>Add a pinch of salt and herbs before pressing<\/li>\n<li>Use lemon instead of vinegar for a fresher taste<\/li>\n<li>Make in small batches for maximum freshness<\/li>\n<\/ul>\n<h2><strong>Top 5 Low Fat Paneer Recipes You\u2019ll Love<\/strong><\/h2>\n<p>Ready to cook? Here are some must-try recipes that are delicious, high in protein, and guilt-free.<\/p>\n<h3><strong>\ud83e\uddc0 1. Paneer Tikka (Without Deep Frying)<\/strong><\/h3>\n<ul>\n<li>Use air-fryer or oven<\/li>\n<li>Marinate with low-fat yogurt, turmeric, and spices<\/li>\n<li>Serve with mint chutney<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf73 2. Low Fat Paneer Bhurji<\/strong><\/h3>\n<ul>\n<li>A spicy scrambled paneer dish<\/li>\n<li>Add bell peppers, onions, tomatoes<\/li>\n<li>Great with whole grain roti<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd57 3. Grilled Paneer Salad with Avocado<\/strong><\/h3>\n<ul>\n<li>Combine grilled paneer cubes with avocado, spinach, and lemon vinaigrette<\/li>\n<li>A perfect low-carb dinner option<\/li>\n<\/ul>\n<h3><strong>\ud83c\udf2f 4. Low Fat Paneer Wraps<\/strong><\/h3>\n<ul>\n<li>Wrap paneer, veggies, and hummus in multigrain roti<\/li>\n<li>Meal-prep friendly and high in fiber<\/li>\n<\/ul>\n<h3><strong>\ud83e\udd52 5. Paneer-Stuffed Zucchini Boats<\/strong><\/h3>\n<ul>\n<li>Hollow zucchini halves, fill with spiced paneer mix<\/li>\n<li>Bake until golden\u2014great for low-calorie dinner<\/li>\n<\/ul>\n<h2><strong>Low Fat Paneer in Your Fitness Diet<\/strong><\/h2>\n<p>Whether you\u2019re a runner, lifter, or yoga enthusiast\u2014low fat paneer can fuel your journey.<\/p>\n<h3><strong>High-Protein Meals for Athletes and Gym-Goers<\/strong><\/h3>\n<p>Combine paneer with:<\/p>\n<ul>\n<li><strong>Quinoa or brown rice<\/strong> for complex carbs<\/li>\n<li><strong>Steamed veggies<\/strong> for fiber and vitamins<\/li>\n<li><strong>Healthy fats<\/strong> like nuts or avocado<\/li>\n<\/ul>\n<h3><strong>Role in Post-Workout Recovery<\/strong><\/h3>\n<ul>\n<li>Fast-absorbing protein helps with <strong>muscle repair<\/strong><\/li>\n<li>Combine with carbs to <strong>restore glycogen<\/strong> stores<\/li>\n<\/ul>\n<h3><strong>Balancing Paneer with Other Macros<\/strong><\/h3>\n<ul>\n<li>Pair with low-fat curd or dal for <strong>protein diversity<\/strong><\/li>\n<li>Use herbs and spices instead of oil or butter<\/li>\n<li>Maintain variety\u2014rotate with tofu, lentils, and eggs<\/li>\n<\/ul>\n<h2><strong>Want Expert Diet Support?<\/strong><\/h2>\n<p>If you&#8217;re unsure how to incorporate low fat paneer into your diet or want to build a complete meal plan\u2014<\/p>\n<p>\ud83d\udc49<a href=\"https:\/\/www.onehealthassist.com\/wellness-expert\/diet\" data-cke-saved-href=\"https:\/\/www.onehealthassist.com\/wellness-expert\/diet\"> Consult a Certified Nutritionist<\/a><br \/>\n\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f<a href=\"https:\/\/www.onehealthassist.com\/wellness-expert\/home-fitness\" data-cke-saved-href=\"https:\/\/www.onehealthassist.com\/wellness-expert\/home-fitness\"> Explore Home Fitness Plans for Better Results<\/a><\/p>\n<h2><strong><em>People Also Ask (FAQ)<\/em><\/strong><\/h2>\n<h3><strong><em>\u2753 Is low fat paneer good for weight loss?<\/em><\/strong><\/h3>\n<p><em>Yes, it\u2019s rich in protein, low in fat and calories, and keeps you full longer \u2014 all critical for healthy weight loss.<\/em><\/p>\n<h3><strong><em>\u2753 How to make low fat paneer at home?<\/em><\/strong><\/h3>\n<p><em>Use skim milk + lemon juice, curdle, strain, and press. Avoid full cream milk to keep fat content low.<\/em><\/p>\n<h3><strong><em>\u2753 Low fat paneer vs tofu: which is better?<\/em><\/strong><\/h3>\n<p><em>Paneer is higher in calcium and provides casein protein. Tofu is plant-based and lighter in fat. Choose based on dietary preference.<\/em><\/p>\n<h3><strong><em>\u2753 How much protein in 100g low fat paneer?<\/em><\/strong><\/h3>\n<p><em>Roughly <\/em><strong><em>18\u201322g of protein<\/em><\/strong><em>, depending on milk type and preparation.<\/em><\/p>\n<h3><strong><em>\u2753 Can athletes eat low fat paneer daily?<\/em><\/strong><\/h3>\n<p><em>Absolutely! It supports muscle recovery and satiety, especially when balanced with carbs and healthy fats.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s late evening. You\u2019re hungry, tired, and tempted to order something cheesy or oily. But you\u2019re also trying to lose weight, gain muscle, or simply eat better. And there it is\u2014paneer\u2014calling your name from the fridge. But here comes the dilemma: regular paneer is high in fat. What if you could enjoy all the taste<\/p>\n","protected":false},"author":1,"featured_media":17510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-17509","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Low Fat Paneer: Protein, Calories, Recipes &amp; Health Benefits - Health Tips | Health Blog | Health News | Health Awareness Blog<\/title>\n<meta name=\"description\" content=\"why low fat paneer is a healthy protein alternative. Learn about its nutrition, benefits, weight loss role.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onehealthassist.com\/blog\/low-fat-paneer-protein-calories-recipes-health-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low Fat Paneer: Protein, Calories, Recipes &amp; Health Benefits - Health Tips | Health Blog | Health News | Health Awareness Blog\" \/>\n<meta property=\"og:description\" content=\"why low fat paneer is a healthy protein alternative. Learn about its nutrition, benefits, weight loss role.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/onehealthassist.com\/blog\/low-fat-paneer-protein-calories-recipes-health-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"Health Tips | Health Blog | Health News | Health Awareness Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Onehealthassist\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-21T09:43:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1066\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"davindersinghmy\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@oha_official_\" \/>\n<meta name=\"twitter:site\" content=\"@oha_official_\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"davindersinghmy\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/\"},\"author\":{\"name\":\"davindersinghmy\",\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#\\\/schema\\\/person\\\/4a853d62d0228d550832f40822ad7769\"},\"headline\":\"Low Fat Paneer: Protein, Calories, Recipes &#038; Health Benefits\",\"datePublished\":\"2025-11-21T09:43:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/\"},\"wordCount\":915,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.onehealthassist.com\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg\",\"articleSection\":[\"Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/\",\"url\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/\",\"name\":\"Low Fat Paneer: Protein, Calories, Recipes & Health Benefits - Health Tips | Health Blog | Health News | Health Awareness Blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/blog.onehealthassist.com\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg\",\"datePublished\":\"2025-11-21T09:43:49+00:00\",\"description\":\"why low fat paneer is a healthy protein alternative. Learn about its nutrition, benefits, weight loss role.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#primaryimage\",\"url\":\"https:\\\/\\\/blog.onehealthassist.com\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg\",\"contentUrl\":\"https:\\\/\\\/blog.onehealthassist.com\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg\",\"width\":1600,\"height\":1066,\"caption\":\"Low Fat Paneer\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/blog.onehealthassist.com\\\/low-fat-paneer-protein-calories-recipes-health-benefits\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Low Fat Paneer: Protein, Calories, Recipes &#038; Health Benefits\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/\",\"name\":\"Health Tips | Health Blog | Health News | Health Awareness Blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#organization\",\"name\":\"Health Tips | Health Blog | Health News | Health Awareness Blog\",\"alternateName\":\"One Health Assist\",\"url\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/blog.onehealthassist.com\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/logo.jpg\",\"contentUrl\":\"https:\\\/\\\/blog.onehealthassist.com\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/logo.jpg\",\"width\":1080,\"height\":1080,\"caption\":\"Health Tips | Health Blog | Health News | Health Awareness Blog\"},\"image\":{\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/Onehealthassist\\\/\",\"https:\\\/\\\/x.com\\\/oha_official_\",\"https:\\\/\\\/www.instagram.com\\\/one_health_assist\\\/\",\"https:\\\/\\\/www.youtube.com\\\/@OneHealthAssist_Official\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/one-health-assist\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/#\\\/schema\\\/person\\\/4a853d62d0228d550832f40822ad7769\",\"name\":\"davindersinghmy\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/920f04d55ca2f3fd85c2a151d11ad1359af43606c88759cee59b9a07f607f171?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/920f04d55ca2f3fd85c2a151d11ad1359af43606c88759cee59b9a07f607f171?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/920f04d55ca2f3fd85c2a151d11ad1359af43606c88759cee59b9a07f607f171?s=96&d=mm&r=g\",\"caption\":\"davindersinghmy\"},\"sameAs\":[\"https:\\\/\\\/blog.onehealthassist.com\"],\"url\":\"https:\\\/\\\/onehealthassist.com\\\/blog\\\/author\\\/davindersinghmy\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Low Fat Paneer: Protein, Calories, Recipes & Health Benefits - Health Tips | Health Blog | Health News | Health Awareness Blog","description":"why low fat paneer is a healthy protein alternative. Learn about its nutrition, benefits, weight loss role.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/onehealthassist.com\/blog\/low-fat-paneer-protein-calories-recipes-health-benefits\/","og_locale":"en_US","og_type":"article","og_title":"Low Fat Paneer: Protein, Calories, Recipes & Health Benefits - Health Tips | Health Blog | Health News | Health Awareness Blog","og_description":"why low fat paneer is a healthy protein alternative. Learn about its nutrition, benefits, weight loss role.","og_url":"https:\/\/onehealthassist.com\/blog\/low-fat-paneer-protein-calories-recipes-health-benefits\/","og_site_name":"Health Tips | Health Blog | Health News | Health Awareness Blog","article_publisher":"https:\/\/www.facebook.com\/Onehealthassist\/","article_published_time":"2025-11-21T09:43:49+00:00","og_image":[{"width":1600,"height":1066,"url":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg","type":"image\/jpeg"}],"author":"davindersinghmy","twitter_card":"summary_large_image","twitter_creator":"@oha_official_","twitter_site":"@oha_official_","twitter_misc":{"Written by":"davindersinghmy","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#article","isPartOf":{"@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/"},"author":{"name":"davindersinghmy","@id":"https:\/\/onehealthassist.com\/blog\/#\/schema\/person\/4a853d62d0228d550832f40822ad7769"},"headline":"Low Fat Paneer: Protein, Calories, Recipes &#038; Health Benefits","datePublished":"2025-11-21T09:43:49+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/"},"wordCount":915,"commentCount":0,"publisher":{"@id":"https:\/\/onehealthassist.com\/blog\/#organization"},"image":{"@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg","articleSection":["Health"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/","url":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/","name":"Low Fat Paneer: Protein, Calories, Recipes & Health Benefits - Health Tips | Health Blog | Health News | Health Awareness Blog","isPartOf":{"@id":"https:\/\/onehealthassist.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#primaryimage"},"image":{"@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg","datePublished":"2025-11-21T09:43:49+00:00","description":"why low fat paneer is a healthy protein alternative. Learn about its nutrition, benefits, weight loss role.","breadcrumb":{"@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#primaryimage","url":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg","contentUrl":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/WhatsApp-Image-2025-05-22-at-11.08.15-AM.jpeg","width":1600,"height":1066,"caption":"Low Fat Paneer"},{"@type":"BreadcrumbList","@id":"https:\/\/blog.onehealthassist.com\/low-fat-paneer-protein-calories-recipes-health-benefits\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/onehealthassist.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Low Fat Paneer: Protein, Calories, Recipes &#038; Health Benefits"}]},{"@type":"WebSite","@id":"https:\/\/onehealthassist.com\/blog\/#website","url":"https:\/\/onehealthassist.com\/blog\/","name":"Health Tips | Health Blog | Health News | Health Awareness Blog","description":"","publisher":{"@id":"https:\/\/onehealthassist.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/onehealthassist.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/onehealthassist.com\/blog\/#organization","name":"Health Tips | Health Blog | Health News | Health Awareness Blog","alternateName":"One Health Assist","url":"https:\/\/onehealthassist.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/onehealthassist.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/logo.jpg","contentUrl":"https:\/\/blog.onehealthassist.com\/wp-content\/uploads\/2025\/11\/logo.jpg","width":1080,"height":1080,"caption":"Health Tips | Health Blog | Health News | Health Awareness Blog"},"image":{"@id":"https:\/\/onehealthassist.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Onehealthassist\/","https:\/\/x.com\/oha_official_","https:\/\/www.instagram.com\/one_health_assist\/","https:\/\/www.youtube.com\/@OneHealthAssist_Official","https:\/\/www.linkedin.com\/company\/one-health-assist\/"]},{"@type":"Person","@id":"https:\/\/onehealthassist.com\/blog\/#\/schema\/person\/4a853d62d0228d550832f40822ad7769","name":"davindersinghmy","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/920f04d55ca2f3fd85c2a151d11ad1359af43606c88759cee59b9a07f607f171?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/920f04d55ca2f3fd85c2a151d11ad1359af43606c88759cee59b9a07f607f171?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/920f04d55ca2f3fd85c2a151d11ad1359af43606c88759cee59b9a07f607f171?s=96&d=mm&r=g","caption":"davindersinghmy"},"sameAs":["https:\/\/blog.onehealthassist.com"],"url":"https:\/\/onehealthassist.com\/blog\/author\/davindersinghmy\/"}]}},"_links":{"self":[{"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/posts\/17509","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/comments?post=17509"}],"version-history":[{"count":1,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/posts\/17509\/revisions"}],"predecessor-version":[{"id":17511,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/posts\/17509\/revisions\/17511"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/media\/17510"}],"wp:attachment":[{"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/media?parent=17509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/categories?post=17509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/onehealthassist.com\/blog\/wp-json\/wp\/v2\/tags?post=17509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}