Paneer is a cheese, a concentrated dairy food and one of the richest sources of calcium, protein and vitamin B12, though also high in saturated fat and salt, so portion size matters. It is a source of calcium, phosphorus and vitamin B12. Work out the numbers for any portion and age below, then see the full breakdown.
The numbers that matter most here are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
A matchbox-sized piece (about 30g) provides about 6.0g of protein, supplying amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Paneer is naturally high in fat, with about 6.6g per portion, and most of it is saturated (4.2g). There is 0g of added fat, but the table shows how the saturated fat compares with the daily maximum, so it is best enjoyed in smaller amounts.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Calcium is needed for strong bones and teeth. A matchbox-sized piece (about 30g) contains 144mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. A matchbox-sized piece (about 30g) contains 102mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin B12 supports red blood cell formation and a healthy nervous system, and is found almost only in animal foods. A matchbox-sized piece (about 30g) contains 0ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Paneer is a simple dairy food made straight from milk, with nothing added beyond, in some cases, a little salt, so it sits in NOVA group 1. The thing to watch is not processing but portion size, since it is rich in saturated fat.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.