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Cheese vs Paneer: Which is Healthier For You?

Cheese and paneer are different types of dairy products that are often confused with each other. Let's see how they are different and which one is healthier.

Binita Kumari
Cheese vs Paneer
Cheese vs Paneer

Dairy products such as cheese and paneer are two popular types of dairy products. People usually confuse cheese with paneer but even though cheese and paneer have certain similarities, they are not the same in terms of nature, nutrition, or preparation. Let's draw comparisons to see how they differ from each other and which one is healthier!


Cheese is made by acidifying the milk of cows, buffaloes, goats, and other animals. Bacteria cause milk to become acidic, which affects the texture and flavor of the cheese. It comes in a variety of shapes, textures, and flavors. There are about 300 different types of cheese available in various flavors.

Cheese contains a large amount of fat and calories, making it unsuitable for people with cardiac conditions. It also has a higher protein content than paneer, making it ideal for those looking to gain weight and muscle. It also includes more calcium than paneer, beneficial for the bones.

When compared to paneer, cheese can be stored for a long time. It will keep in the freezer for two to six months. Emulsification is used in the preparation of cheese, which allows it to last for a long time.


Paneer is a type of domestic cheese that is also known as cottage cheese. It's also created from milk by heating it to over 200 degrees Fahrenheit and then coagulating it with an acid. Acids such as lemon juice or vinegar can be used to coagulate milk. Paneer is the name given to it in India and Pakistan, whereas cottage cheese is the term given to it in the rest of the world. It is known as Chhena or Chhana in Orissa and Bengal.

Paneer has minimal fat and calorie content, making it suitable for people with cardiac problems. Paneer is a highly perishable food because of the lack of emulsification in its production. As a result, it cannot be stored for long periods of time and must be consumed within 2 or 3 days after purchase. You can prolong the life of the paneer by changing the water.

Difference Between Cheese and Paneer


Cheese is created from milk through an acidification process. Paneer is prepared by curdling heated milk with acids such as lemon juice, vinegar, and other related compounds.

Fat and Calorie Content

Cheese has more fat and calories than paneer.


Cheese is not perishable so it can be stored for about 2-6 months in a freezer while paneer is highly perishable and should be consumed within 2-3 days.

Preparation of cheese involves emulsification while preparation of paneer does not.

Nutrient Content

Cheese has more protein and calcium than paneer.

Which is better cheese & paneer?

Although cheese is nutritious, it contains a lot of saturated fat and cholesterol, which is unhealthy for your heart. A 100-gram portion of cheese contains 18 grams of saturated fat and 100 milligrams of cholesterol, whereas a 100-gram serving of paneer contains 1.7 grams of saturated fat and 17 milligrams of cholesterol. As a result, paneer is the clear winner here.

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