Is Cottage cheese (paneer-like) good for your health condition?
This is data for cottage cheese, which is the closest USDA listing to paneer. Real paneer is firmer and has more fat and protein per 100 g.
Pick your conditions and get a plain-language answer.
Nutrition per 100 g
| Calories | 98 kcal |
|---|---|
| Protein | 11.1 g |
| Carbohydrate | 3.4 g |
| Sugars | 2.7 g |
| Fibre | 0 g |
| Fat | 4.3 g |
| Saturated fat | 1.7 g |
| Cholesterol | 17 mg |
| Sodium | 315 mg |
| Potassium | 104 mg |
| Purines | 8 mg per 100 g |
Source: USDA FoodData Central (SR Legacy), entry "Cheese, cottage, creamed, large or small curd". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Usually fine in normal portions |
|---|---|
| High blood pressure | Watch the portion |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Low purine: usually fine |
| Weight loss goal | Low in calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat cottage cheese (paneer-like)?
Going by its sugar and carbohydrate numbers, the general guide is: usually fine in normal portions. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is cottage cheese (paneer-like) OK for high uric acid or gout?
Purine level: 8 mg per 100 g. General guide: Low purine: usually fine. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is cottage cheese (paneer-like) good for high blood pressure?
Sodium is 315 mg per 100 g. General guide: watch the portion. Salt added during cooking often matters more than the food itself.