‘Frying paneer isn’t unhealthy, however…’: Nutritionist sheds light on the ‘bigger’ concern when cooking the protein-rich food

Paneer is a staple protein source for many vegetarians. However, one question remains: Does frying paneer destroy its protein content? According to Dt. Shalini Bliss, Head of Dietetics at PSRI Hospital, Delhi, “Proteins are relatively heat-stable, so frying paneer does not eliminate its protein entirely. However, cooking at very high temperatures—particularly deep frying—can slightly affect protein quality by denaturing certain amino acids.”

The bigger concern, she notes, lies elsewhere. “Frying causes paneer to absorb a substantial amount of oil, significantly increasing its calorie density and saturated fat content.”

“So while the protein remains largely intact, the nutritional balance shifts unfavourably,” says Dt. Bliss, adding: “This can be problematic for people managing weight, cholesterol levels, or heart health.”

“The healthiest ways to consume paneer include grilling, shallow sautéing with minimal oil, steaming, or eating it fresh,” says Dt. Bliss.

Grilling or pan-roasting paneer uses very little fat while still enhancing flavour and texture. Steaming, though less popular for taste, makes paneer easier to digest and is especially beneficial for people with sensitive digestion or gut issues, she explains. “Fresh paneer added to salads, wraps, or sandwiches is the least processed option and retains maximum nutrients.”

Marination helps soften paneer, which allows it to cook faster at lower temperatures, Dt. Bliss explains. “This reduces the risk of overcooking and excessive nutrient loss.”

Yoghurt-based marinades, along with spices like turmeric, ginger, garlic, and cumin, not only enhance flavour but also support digestion and provide antioxidant and anti-inflammatory benefits, she adds. “These additions contribute to overall metabolic health, even if they don’t alter the protein content significantly.”

Nutritionist talks about the health benefits of paneer (Photo: Freepik)

“For most adults, 100–150 grams of paneer per day is a reasonable amount,” says Dt Bliss, noting that ideal intake depends on activity level, calorie requirements, and health goals.

For those trying to lose weight, she recommends low-fat or homemade paneer, consumed grilled, steamed, or raw. Pairing paneer with fibre-rich vegetables can further improve satiety and digestion.

“For muscle building, paneer works well when combined with whole grains and vegetables to create a balanced meal,” she elaborates. “However, deep-fried paneer should be avoided, as its high fat and calorie content can undermine both fitness and weight goals.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*