Corn Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of corn paneer contains 195 calories, 10g protein, 10.5g carbs, and 13g fat. Corn Paneer is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 10.0g | 20% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 13.0g | 17% |
| Fiber | 1.5g | 5% |
| Sodium | 320.0mg | 14% |
| Potassium | 3.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 160.0mg | 889% |
| Magnesium | 1.1mg | 0% |
| Zinc | 170.0mg | 1545% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Corn Paneer Good for You?
Yes, Corn Paneer is a nutrient-dense food that offers significant nutritional value. Per 100g serving, it provides 10g of protein (20% Daily Value) for muscle support and 13g of total fat (17% Daily Value) for satiety. The dish also delivers notable amounts of iron and zinc, making it a solid choice for meeting mineral needs.
Key Health Benefits of Corn Paneer
High in Protein for Muscle Maintenance — With 10g of protein per 100g serving, Corn Paneer supports muscle repair and growth, making it an excellent choice for active individuals and those looking to maintain lean body mass.
Excellent Source of Iron — This dish contains 160mg of iron per 100g (889% Daily Value), which is crucial for oxygen transport in the blood and preventing anemia. This mineral content makes it particularly valuable for vegetarians seeking plant-based iron sources.
Rich in Zinc for Immune Function — Providing 170mg of zinc per 100g (1545% Daily Value), Corn Paneer supports immune system function, wound healing, and protein synthesis in the body.
Balanced Macronutrient Profile — The combination of 10g protein, 13g fat, and 10.5g carbohydrates creates a well-rounded nutritional foundation that promotes sustained energy and satiety throughout the day.
Moderate Calorie Density — At 195 calories per 100g (10% Daily Value), it is a reasonably portioned food that can fit into various dietary approaches without excessive caloric burden.
How Does Corn Paneer Compare?
Corn Paneer stands out compared to plain paneer cheese due to the added corn, which contributes additional carbohydrates and fiber while maintaining the protein content. Unlike standard paneer, it is a more balanced dish that provides both macronutrient variety and sustained energy, making it a more complete standalone dish or component of a meal.
Frequently Asked Questions
How many calories is in corn paneer?
Corn Paneer contains 195 calories per 100g serving. A typical restaurant portion (around 150-200g) would range from approximately 290-390 calories, depending on preparation method and oil content.
Is corn paneer good for weight loss?
Corn Paneer can support weight loss goals when consumed in moderation due to its 10g protein content per 100g, which promotes satiety and helps preserve muscle mass. However, the 13g fat content means portion control is important—aim for smaller servings (75-100g) paired with vegetables to maximize nutritional benefit while managing calorie intake.
Does corn paneer have a lot of sodium?
With 320mg of sodium per 100g (14% Daily Value), Corn Paneer contains a moderate amount of salt. While not excessive for a single serving, those watching sodium intake should be mindful of total daily consumption, especially if pairing it with other salted foods.
Is corn paneer suitable for vegetarian and vegan diets?
Corn Paneer is suitable for vegetarians since paneer is a vegetarian cheese product made from milk. However, it is not suitable for vegans because paneer is a dairy product and therefore contains animal-derived ingredients.
How should I store corn paneer and how long does it last?
Corn Paneer should be refrigerated in an airtight container and typically lasts 3-5 days when properly stored. For longer storage, you can freeze it for up to 1-2 months, though freezing may slightly affect texture; thaw in the refrigerator before reheating.
How to Track Corn Paneer Nutrition with Gram
The Gram Nutrition app makes logging Corn Paneer effortless—simply search for it in our USDA-backed database or use our AI food scanner to photograph your plate and instantly capture nutritional data. You’ll see a complete breakdown of all 14 nutrients per serving, making it easy to monitor your daily protein, iron, zinc, and calorie intake at a glance.
Frequently Asked Questions
How many calories is in corn paneer?
Corn Paneer contains 195 calories per 100g serving. A typical restaurant portion (around 150-200g) would range from approximately 290-390 calories, depending on preparation method and oil content.
Is corn paneer good for weight loss?
Corn Paneer can support weight loss goals when consumed in moderation due to its 10g protein content per 100g, which promotes satiety and helps preserve muscle mass. However, the 13g fat content means portion control is important—aim for smaller servings (75-100g) paired with vegetables to maximize nutritional benefit while managing calorie intake.
Does corn paneer have a lot of sodium?
With 320mg of sodium per 100g (14% Daily Value), Corn Paneer contains a moderate amount of salt. While not excessive for a single serving, those watching sodium intake should be mindful of total daily consumption, especially if pairing it with other salted foods.
Is corn paneer suitable for vegetarian and vegan diets?
Corn Paneer is suitable for vegetarians since paneer is a vegetarian cheese product made from milk. However, it is not suitable for vegans because paneer is a dairy product and therefore contains animal-derived ingredients.
How should I store corn paneer and how long does it last?
Corn Paneer should be refrigerated in an airtight container and typically lasts 3-5 days when properly stored. For longer storage, you can freeze it for up to 1-2 months, though freezing may slightly affect texture; thaw in the refrigerator before reheating.
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Nutrition data sourced from USDA FoodData Central. Track corn paneer and thousands of other foods with the Gram app.