Feta Cheese vs Paneer: Differences, Nutrition, and Calories Compared



Feta cheese - calories, kcal, weight, nutrition
Feta cheese - calories, kcal, weight, nutrition

Feta cheese vs Paneer cheese
Nutrition Facts

Feta Cheese
Serving size:
  change
cup (150g)half cup (75g)cube (20g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Paneer Cheese
Serving size:
  change
standard serving size (122g)half cup (61g)1 cube (30g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Feta Cheese vs Paneer Cheese 100g Compare


per 100gFeta cheesePaneer cheese
Calories265 321
Carbohydrates3.88 g3.57 g
Fat21.49 g25 g
Saturated fat15 g14 g
Protein14.21 g25 g
Calcium493 mg407 mg
Potassium62 mg71 mg
Sodium1139 mg18 mg

When it comes to cheese, the variety is as rich and diverse as the cultures that produce them. Among the plethora of cheese varieties available worldwide, Feta cheese and Paneer stand out for their unique characteristics, flavors, and nutritional profiles. Both cheeses are integral to many traditional dishes in their respective cuisines and have become favorites across the globe. Let’s dive into the fascinating world of Feta and Paneer, exploring their differences in nutrition, culinary uses, and origins.

Feta Cheese vs Paneer: A Tale of Two Cheeses

Feta cheese, with its crumbly texture and tangy taste, is a hallmark of Greek cuisine. Made from sheep’s milk or a blend of sheep and goat’s milk, Feta boasts a rich, tangy flavor with a salty kick. Its creamy yet crumbly texture makes it a perfect addition to Mediterranean salads and dishes.

On the other hand, Paneer is a fresh, unaged cheese that originates from South Asia, particularly India. With its mild, milky flavor and firm texture, Paneer is a versatile ingredient in Indian cuisine. Made by curdling hot milk with lemon juice or vinegar, Paneer can absorb spices and flavors, making it ideal for use in curries, stir-fries, and grilled dishes.

Nutritional Comparison: Feta Cheese vs Paneer

When comparing the nutritional profiles of Feta and Paneer, they each have distinct strengths:

  • Calories and Protein: Paneer provides about 321 calories per 100 grams and is a high-protein option with 25 grams of protein per serving. This makes it an excellent choice for vegetarians looking to increase their protein intake. Feta, with 265 calories per 100 grams, offers a lower calorie count but less protein at around 14 grams.

  • Sodium Content: Feta cheese contains a high sodium content of 1139 mg per serving, contributing to its salty flavor. Paneer, in contrast, is much lower in sodium with just 18 mg, making it a heart-friendly choice for those monitoring salt intake.

  • Fat and Calcium: Feta has 21.49 grams of fat and 493 mg of calcium per 100 grams, making it a rich source of these nutrients but also a higher-fat option. Paneer contains slightly less fat and comparable calcium levels (407 mg), supporting bone health while keeping fat content moderate.

Culinary Uses and Versatility

Feta and Paneer shine in different culinary contexts:

  • Feta Cheese: Known for its tangy, briny flavor, Feta is a staple in salads like the classic Greek salad. It pairs beautifully with tomatoes, cucumbers, and olive oil and enhances dishes such as pizzas, pasta, and baked goods.

  • Paneer: Paneer’s mild taste and firm texture make it a star in Indian cuisine. Dishes like Palak Paneer (spinach and Paneer) and Paneer Tikka (spiced, grilled Paneer) highlight its ability to absorb spices and retain shape when cooked. It’s a versatile protein source for vegetarians and fits seamlessly into curries and stir-fries.

Key Differences Between Feta and Paneer

  • Flavor: Feta’s bold tanginess contrasts with Paneer’s mild, milky taste.
  • Texture: Feta is crumbly and soft, while Paneer is firm and dense.
  • Nutritional Content: Paneer is higher in protein and lower in sodium, whereas Feta has more calcium and a distinctive salty flavor.

Feta vs Paneer: Which Should You Choose?

The choice between Feta cheese and Paneer depends on your dietary needs and culinary preferences. If you enjoy bold, tangy flavors and want to add zest to salads or Mediterranean dishes, Feta is a great option. For those seeking a mild-tasting cheese that serves as a primary protein source in meals, Paneer is an excellent choice.

Conclusion

Feta cheese and Paneer each bring unique flavors, textures, and nutritional benefits to the table. Whether you prefer the briny tang of Feta or the mild versatility of Paneer, both cheeses offer delightful culinary possibilities. By understanding their differences and nutritional profiles, you can make informed choices that suit your taste and health goals. Why not enjoy the best of both worlds and explore the delicious potential of Feta and Paneer in your kitchen?

Feta cheese 100g

265kcal

Calories source

  • 6% CARBS.
  • 21% PROTEIN
  • 73% FAT

Paneer cheese 100g

321kcal

Calories source

  • 4% CARBS
  • 29% PROTEIN
  • 66% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment