Can Pregnant Women Eat Paneer?

Are you excited and apprehensive at having conceived your first baby? Don’t worry, instead enjoy being pregnant. You might be wondering, can I add paneer in some form in my pregnancy diet or not?

Here is this article; we will discuss everything you need to know regarding adding paneer in your diet during pregnancy. We will discuss how adding paneer to your diet can be beneficial, and will also discuss the risks associated with adding paneer to your pregnancy diet.

Pregnancy is a critical condition and requires you to make careful choices regarding the food you consume during this time. At this time, you have to take care of not only yourself but also you have to take care of the health of your unborn baby. You just have to be careful regarding the diet you are consuming at this stage. Make sure you are eating healthy and nutritious food only.

What is Paneer?

Paneer is soft cheese popular in South Asia. It is also known as cottage cheese and is usually made by curdling heated milk with lemon juice, curd, and vinegar. It is amongst the most common ingredients and is widely used in several dishes.

So, let’s get started by discovering, is it safe to consume paneer during pregnancy?

Can I Eat Paneer While Pregnant?

The answer to this question is yes. You can include paneer in your diet when you are pregnant. But one thing you should take care of is that you should not be lactose intolerant.

Paneer is considered safe to eat during pregnancy. Rest assured, eating paneer won’t create any complications during this period. However, it is still recommended to consult your doctor at least once.

Paneer is rich in calcium and contains high amounts of proteins, which means it can be included in the daily recommended dosage. The best idea is to consume cooked versions of paneer, making it easier for you to digest.

Nutritional Value of Paneer

Here is the nutritional value of 40g of paneer.

  • Energy – 103 Kcal
  • Protein – 7.5 grams
  • Calcium – 190 mg
  • Folates – 37 mg
  • Phosphorus – 132 mg
  • Carbs – 5 grams
  • Fat – 6 grams

Let’s now discuss how paneer can be beneficial for pregnant women.

8 Benefits of Eating Paneer During Pregnancy

Paneer contains several nutrients that can be very useful for you during pregnancy.

1.      Helpful in Teeth and Bone Formation

Paneer is rich in calcium and phosphorus that are necessarily required for the healthy development of the baby’s bones and teeth. These minerals ensure the proper functioning of the nervous system and ward off the demineralization of bones during pregnancy.

In addition to that, calcium also helps in preventing the demineralization of bones in pregnant women.

2.      Enhances Your Stamina

Paneer being a rich source of proteins helps in enhancing your stamina and providing energy. It contains an abundant amount of proteins that are necessarily required for the growth of the tissues and muscles of the unborn baby.

Additionally, it also helps you keep up with pregnancy symptoms, especially morning sickness in the first trimester. Protein is also helpful in the growth and development of your unborn baby.

3.      High in Calorie Content

Paneer is also rich in calorie content. 100g of paneer contains around 265kcal of energy, thus adding to your daily calorific count.

4.      Lowers the Risk of Birth Defects 

Paneer, which is rich in Omega 3 fatty acids, averts the danger of preterm delivery defects in carrying women. Also, these omega-3 fatty acids that are vital for the proper nutritional growth of your body.

5.      Helps in Controlling Body Weight

Paneer helps in controlling weight by satiating hunger pangs during pregnancy. It makes you keep full for longer durations.

6.      Helps in Controlling Blood Sugar

Eating paneer during pregnancy also helps to control blood sugar levels. It can either be consumed in meals or as a snack.

7.      Helps to Reduce the Impact of Pain

Pregnancy leads to joint pains and aches. These pains make you feel very uncomfortable. With its anti-inflammatory properties, paneer can help you reduce pregnancy-associated pains and reduce swelling to some extent.

7.      Rich in Vitamin B

Paneer is rich in vitamin B, ideal for absorption and even distribution of calcium throughout the entire system.


Precautions of Eating Paneer During Pregnancy

Apart from these benefits, there are also a few precautions that you must take while eating paneer. Let’s discuss a few of them.

  • Excessive consumption of paneer can cause digestive issues.
  • Make sure that the paneer you consume is made from pasteurized milk. Paneer made from unpasteurized milk may cause indigestion.
  • Don’t forget to check the paneer’s expiry date if you are buying it from the market. If made at home, then try to consume it within 2-3 days.
  • While buying paneer from the market check the labels for freshness and ensure that it is made of high-quality ingredients
  • Avoid eating discolored or cracked paneer as it may be stale and is not suitable for consumption.

Can I Eat Raw Paneer During Pregnancy?

If you are a paneer lover, then any form of paneer may tempt you. However, it is advised not to eat raw paneer during pregnancy. The reason is that the raw paneer is prone to bacteria, which can cause health problems for you and the baby growing inside you.

Hence to avoid any health complications, refrain from eating uncooked paneer during pregnancy.

Paneer Recipe for Pregnant Women

Having understood that it is safe to eat paneer during pregnancy, you might be wondering which dish I should try to fulfill my paneer craving? Let me help you out.

Although there are many options available, you can try, but here, I recommend you go for Palak paneer. I guarantee you that you will enjoy this dish.

How to Make Dhaba Style Palak Paneer?

Here I am sharing a complete recipe for preparing Palak paneer with you. Note it down and enjoy this delicious and yummy recipe during your pregnancy. If you are still wondering that is is Palak paneer good for you, then don’t worry because it is good.


  1. Take a non-stick pan. Add one tablespoon oil in it and fry paneer in it over a medium flame. Fry it until its sides turn light brown. Transfer it into a plate or put them in water to keep them soft. Leave for about 10 minutes, then drain and set aside.
  2. In the same pan, add spinach and green chilies and fry them for about two minutes over a medium flame. When the leaves lose their stiffness, put them aside, and allow them to cool. After that, make a smooth puree of spinach and green chilies.
  3. Now heat oil in a pan and add cardamom, cumin, and cinnamon cloves. Once they start to splutter, add onions and fry them until they turn golden.
  4. Add ginger-garlic paste and keep on frying until the raw aroma diminishes.
  5. Now add tomatoes and salt, and fry until they become soft.
  6. Add cumin powder, coriander powder, Kasurimethi, and garam masala. Saute these ingredients all together.
  7. Add half a cup of water and stir it continuously until the mixture develops a thick consistency. Simmer it on a low flame and add spinach puree. Keep on cooking until you see bubbles forming up.
  8. Now add fried paneer and continue stirring.
  9. If you want to add cream, then add it at this stage. As a replacement for cream, you can also use cashews as a substitute.

That’s it. Your delicious and yummy Palak paneer is ready. You can consume it with rice, roti, or naan.


We hope this article helped you in finding out how paneer can be beneficial for you during pregnancy. There is no harm in consuming paneer during pregnancy, provided you take care of the things mentioned above.

Also, don’t forget to add delicious Palak paneer recipe to have a great pregnancy period. 

Recent Posts

Popular Posts