Superb Health Benefits of Cottage Cheese (Paneer)

Cottage cheese, more popularly known as paneer, is a very versatile food item. It can be added to any dish as it has the ability to soak up flavors and at the same time, taste delicious, cottage cheese should be a part of everyone’s diet be it the regular, low fat or fat free kind. Not a lot of people enjoy eating plain paneer but it has a lot of nutritional benefits.

This cheese is made by curding milk. Once curdled, the liquid is removed and packed. To curdle the milk, acids like lemon or vinegar are added. In some cases chemical enzymes like rennet are used instead of lemon and vinegar.

Paneer is quite different from other cheese because though most cheeses are fermented for weeks and months, this cheese is much fresher and without any recognizable taste. It is usually made with pasteurized milk and the type of cottage cheese made depends on the type of fat, low fat or if regular milk it used.

Once the liquid is drained, it is washed but some whey remains in the curd mix. No matter what the size, the curd remains mostly loose. Cottage cheese has a very mild flavor and that is why it is often added to salads, fruits, dips and curries.

“Most cheese is fermented for weeks and months but cottage cheese is much fresher and without any recognizable taste”

  • Calories – 72
  • Protein – 12 grams
  • Total fat – 1 gram
  • Polyunsaturated fat – 0 gram
  • Monounsaturated fat – 0.3 gram
  • Saturated fat – 1gram
  • Cholesterol – 4mg
  • Total carbohydrates – 3grams
  • Sodium – 406mg
  • Potassium – 86mg

Cottage Cheese Health Benefits

Health Benefits of Cottage Cheese (Paneer):

Reduces Risk of Breast Cancer: The calcium and vitamin D found in cottage cheese help in reducing the risk of breast cancer. Research conducted at Harvard School of Public Health found that in cases of premenopausal women, the levels of calcium and vitamin D actually helped in reducing the risk of breast cancer. This study was conducted over a period of 16 years.

Helps in Muscle Development: Paneer is a popular snack for most athletes and bodybuilders. The protein and calcium content present in cottage cheese plays a vital role in muscle development, repair and maintenance.

Helps in Weight Management: Cottage cheese contains a large amount of casein which is a protein that makes you feel full. Low fat or no fat cottage cheese packs a lot of punch without a lot of fat and carbohydrates.

Aids Nerve Functions and Blood Clotting: The nervous system, circulatory system and neurological functions depend on the healthy presence of calcium, which cottage cheese has in abundance.

Bone Development and Maintenance:  This cheese is the perfect source of calcium and phosphorus. It helps in increasing bone density and assists in bone development. It also prevents osteoporosis.

Promotes Teeth and Gum Health: The calcium present in cottage cheese plays a vital role in the health to teeth and gums, thus making it a good choice even for kids.

Also Read: The Health Benefits of Tomatoes
Also Read: The Health Benefits of Lemon

How to Make Grilled Spicy Cottage Cheese:

This is an easy recipe to prepare and you can make use of cottage cheese and vegetables of your choice. It is a great starter and can be considered as a part of a complete meal.


  • 150 grams cubed cottage cheese
  • 4 baby corns
  • 5 tablespoon tomato sauce
  • ½ tablespoon corn flour
  • 1 chopped red capsicum
  • 1 chopped green capsicum
  • 1 tablespoon chili powder
  • 1 tablespoon chili flakes
  • Some coriander leaves
  • Salt, to taste


1. In a bowl, add tomato sauce, corn flour, red chili powder, chili flakes, salt, coriander leaves and mix well.

2. Add the paneer, baby corn and bell pepper to the bowl.

3. Mix well so as to coat all the vegetables with the marinade.

4. Place the marinated vegetables on a wooden skewer.

5. Place the skewers in the middle of a grilling tray in a pre-heated oven (180 degree Celsius) and cook till they are nicely brown with black edges.

6. Serve hot.

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