Cheese, paneer
Category: Dairy and Egg Products
100g of Cheese, paneer contains 299 kcal calories, 15.86g protein, and 2.62µg vitamin b12 per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 299 kcal | 15% |
| Protein | 15.86 g | 32% |
| Carbohydrates | 22.46 g | 8% |
| Total fat | 15.52 g | 20% |
| Fiber | 0 g | 0% |
| Sugars | 23.33 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 185 mg | 8% |
| Potassium | 728 mg | 15% |
| Calcium | 597 mg | 46% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 490 mg | 39% |
| Iron | 0 mg | 0% |
| Zinc | 2.04 mg | 19% |
| Copper | 0.01 mg | 1% |
| Selenium | 9.3 µg | 17% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 9.02 g | 45% |
| Monounsaturated fat | 3.34 g | — |
| Polyunsaturated fat | 0.52 g | — |
| Cholesterol | 58 mg | 19% |
| EPA (Omega-3) | 0.01 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0.01 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 155 µg | 17% |
| Retinol | 150 µg | — |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 5.3 µg | 27% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 1.5 µg | 1% |
| Thiamin (B1) | 0.27 mg | 23% |
| Riboflavin (B2) | 0.67 mg | 51% |
| Niacin (B3) | 0.51 mg | 3% |
| Vitamin B6 | 0.3 mg | 17% |
| Folate (B9) | 0 µg | 0% |
| Vitamin B12 | 2.62 µg | 109% |
| Choline | 86.3 mg | 16% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 34 µg | — |
| Alpha-carotene | 0 µg | — |
| Beta-cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 41.5 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- 10205 1 cup
- 246 g
- 90000 Quantity not specified
- 123 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2022-10-28
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