Finally the truth about low-fat vs full-fat paneer

Even if you are someone who is new to Indian cuisine, there is one ingredient that you must have heard of: Paneer. These white-colored cubes filled with protein have a soft and spongy texture. 

They effortlessly enhance the taste of every dish they are added to, such is the flavor of Indian cottage cheese, i.e, paneer. However, today we will be looking at low-fat vs full-fat paneer. 

Keep on reading if you want to find out the distinction between low-fat vs full-fat paneer. 

Low-fat vs full-fat paneer: How different are they?

Full-fat paneer

This kind of Indian cheese is prepared using curdled milk and some lemon juice. Out of all the variety of Indian food ingredients, this is probably the most popular around the world. The primary reasons behind its popularity are : 

  • This is an unaged soft cheese that is also very soft
  • It retains its shape on heating and does not melt like most other types of cheese. 

Origins of paneer date back to 16th century Asia, amidst the ruling era of Persian and Afghani rulers. Coming to the nutritional aspect, paneer is rich in vitamins, minerals, and also protein. But since this delicacy is made using dairy products, there is a significant amount of fat in full-fat paneer. 

Last but not least, this paneer also looks identical to low-fat paneer (excluding the slight variation in texture as the full-fat paneer is a bit more spongy in some cases). 

Here’s a video that gives a deeper insight into low-fat vs full-fat paneer:

Low-fat paneer

Specially made for weight watchers, low-fat paneer is prepared using skim milk. This is because while skim milk retains all the beneficial properties of standard milk, it only contains a fraction of fat ( just 0.1 grams as compared to 23 grams of fat from full-fat paneer). 

This is an excellent choice for adults who are looking for a rich source of protein that is not only filling but also in fat. Aside from this, low-fat protein also contains plenty of zinc, phosphorus, riboflavin, vitamin B12, and vitamin A. It is also an excellent source of calcium which plays a crucial role in muscle growth. 

Since this paneer is low on fat, it can also be crumbled, grated and mashed easily, increasing the use case considerably. In some restaurants, low-fat paneer is also added to the kheer and even used as a dessert. Apart from this, you can easily substitute it in any recipe which requires full-fat paneer, such as shahi paneer, paneer butter masala, etc. 

Did you know? Low-fat paneer is always stored in a container full of water post processing so that it does not become too dry. This water has to be changed every two days. 

Low-fat vs full-fat paneer: Some more key differences

  • To make full-fat paneer, you need a cheesecloth, some lemon extract, and whole milk, and you can prepare as much paneer as you want! In the case of low/ reduced fat paneer, you will need lemon juice, vinegar, yogurt, sour whey, and some packaged low-fat milk. 
  • We use the lemon extract for curdling in full-fat paneer, whereas non-fat paneer requires vinegar and yogurt. 
  • Low-fat paneer is slightly blander in taste due to the lesser fat percentage in paneer. 

Another alternative for full-fat paneer that chefs commonly use is feta cheese and mozzarella. Here is a brief comparison between the two:

How much fat does paneer have?

The fat content in 100 grams of paneer is about 20.8 grams.

In 100 grams of paneer, there are also 265 calories and 18.3 grams of protein content. As for low fat vs full fat paneer, just like the name suggests, the former has an almost negligible amount of fat when compared to the latter. 

Check out the differences between cream cheese vs paneer here. 

Does paneer have good fat?

Yes! When looking at low fat vs full-fat paneer, both varieties of cheese are loaded with good fats, which come from milk proteins and other dairy derivatives. That said, consumption of an excess amount can always lead to harmful effects such as indigestion. 

Can I make paneer with skim milk?

Yes, making paneer with low-fat milk is possible. Not only will this taste almost identical to regular paneer, but it will also contain almost negligible amounts of fat, unlike full-fat paneer. 

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