Paneer is a fresh cheese used in Indian foods like saag paneer, which is a spinach dish. It is also used in malai kofta, which is a cheese and vegetable dumpling. Although paneer is somewhat lighter than many other cheeses, it's still relatively high in fat. Because fat contains more than double the calories of protein or carbohydrates, this makes paneer a fairly calorie-dense food. Therefore, you should stick to a single serving and eat it only occasionally to help prevent weight gain.
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A 1-ounce serving of paneer contains about 80 calories, about 45 of which come from fat. Most of the remaining calories come from protein, while a small amount come from carbohydrates. In comparison, 1 ounce of cheddar contains 114 calories, and blue and Swiss cheeses each contain 100 calories per ounce. Low-moisture mozzarella has the same number of calories as paneer, while fresh mozzarella has fewer -- at just 70 calories per ounce.