Eating healthy doesn’t have to feel boring. Especially when paneer is involved. As more people shift toward balanced, protein-rich meals, low-fat paneer has become a favourite among fitness lovers, young professionals, and anyone who wants to eat cleaner without giving up flavour. Rasmarit combines this nutritious ingredient with vibrant vegetables, wholesome grains, and fresh toppings to create meals that are light, delicious, and energising.
Before we explore the best low-fat paneer options on Rasmarit, let’s break down what makes this dairy superstar so popular.
What Is Low-Fat Paneer?
Low-fat paneer is simply paneer made from toned, double-toned, or skimmed milk instead of full-cream milk. The result? Paneer that carries the same satisfying texture and protein but with significantly lower fat content.
It’s lighter, easier to digest, and perfect for people who want to maintain a calorie deficit without compromising on taste or nutrition.
Which Paneer Is Low-Fat?
Not all paneer is created equal. Here are the main varieties:
- Skimmed Milk Paneer – Lightest, almost zero fat, rich in protein and calcium.
- Double-Toned Milk Paneer – Soft, versatile, still low in calories.
- Toned Milk Paneer – Moderate fat, good balance of taste & health.
- Full-Fat Paneer – Rich & creamy but high in fat and calories.
At Rasmarit, we use controlled-fat paneer for salads, bowls, wraps, and high-protein meals—giving you the perfect combination of taste, protein, and balanced macros.
Nutrition Breakdown: Protein, Fat & Calories
How Much Protein Is in 100g of Low-Fat Paneer?
Low-fat paneer contains 18–23g of protein per 100g, making it ideal for:
- Weight-loss meals
- Gym diet plans
- Office lunches
- High-protein vegetarian diets
Is Low-Fat Paneer High in Cholesterol?
No. It contains less saturated fat, making it heart-friendly.
Is Low-Fat Paneer Safe?
Yes — unless you're lactose intolerant. It is easier to digest than full-fat paneer.
What Helps Clean Cholesterol Out of Your Body?
- High-fibre foods (oats, barley)
- Omega-rich seeds (flax, chia)
- Fresh fruits & vegetables
- Regular physical activity
- Low-fat proteins (paneer, sprouts)
Which Is the Healthiest Paneer?
The healthiest paneer is skimmed milk paneer, followed by double-toned paneer. Both offer high protein with minimal fat.
At Rasmarit, all paneer meals are made using low-fat paneer—perfect for weight loss, muscle gain, and everyday nutrition.
Benefits of Low-Fat Paneer
- High in Protein – 18–23g per 100g.
- Low in Fat – Ideal for calorie control.
- Supports Heart Health – Lower saturated fat.
- Rich in Calcium – Great for bones and metabolism.
- Easier to Digest – Less heavy than full-fat paneer.
- Aids in Weight Loss – High satiety, fewer calories.
- Versatile – Works for salads, bowls, wraps, snacks.
Disadvantages of Eating Paneer Daily
Paneer is healthy, but too much can cause:
- Bloating (if lactose sensitive)
- Excess calories (large portions)
- High sodium (restaurant-style paneer)
Safe daily range: 100–150g.
Low Fat Paneer Items at Rasmarit
1. Paneer Peri Peri Bravo Salad
Includes peri-peri paneer, greens, barley, vegetables, jalapenos, olives, garlic yogurt dressing & seed mix.
2. Paneer Keto Salad
Low-carb, high-protein bowl with paneer, greens, dressing & seeds.
3. Paneer Tikka Whole Bowl
A high-protein meal with 200g paneer tikka + veggies + barley.
Low-Fat Paneer vs Regular Paneer
| Feature | Low-Fat Paneer | Regular Paneer |
|---|---|---|
| Fat Content | Low | High |
| Calories | Lower | Higher |
| Best For | Weight loss | Bulking |
| Texture | Firmer | Creamier |
How to Include Low-Fat Paneer in Your Daily Diet
- Add to salads
- Mix into quinoa or grain bowls
- Pair with dal & chapati
- Use in wraps or sandwiches
- Snack on grilled paneer cubes
Tips to Identify Healthy Paneer When Ordering Online
- Prefer skimmed/double-toned paneer
- Watch portion sizes
- Select grilled over fried
- Choose salads & bowls over curries
- Avoid heavy dressings
Why Rasmarit Is Great for Low-Fat Paneer Meals
- Fresh salads & bowls
- High protein meals
- Clean ingredients
- No cream or deep frying
- Perfect for fitness & weight loss goals
Frequently Asked Questions
Is low-fat paneer good for weight loss?
Yes — high protein, low calories, great for satiety.
Can I eat paneer at night?
Yes — moderate portions promote muscle repair and fullness.
Is paneer good for gym diets?
Excellent vegetarian protein source.
Is low-fat paneer better than tofu?
Low-fat paneer has more protein & calcium; tofu is lighter & vegan.
Conclusion
Low-fat paneer is a nutrient-rich, protein-packed powerhouse that supports weight loss, muscle building, and heart health. Rasmarit’s meals make it easy to enjoy delicious paneer dishes without extra fat or calories.
