Is Paneer good for you?
Paneer is a dairy food. It has about 3 g net carbs and 18 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Paneer: verdict by goal
The details
How to choose: Firm block, short ingredient list — milk and an acid, nothing else.
How to use it: Sear the cubes dry before saucing so they hold their shape; overcooking turns them squeaky.
How to store: Fridge, submerged in water; a few days.
Sensible portion: 80–120 g, few×/week
See how Paneer fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.