Myth or fact: Is paneer actually healthier than mozzarella cheese?

Taking to Instagram, she revealed that mozzarella cheese might actually be a better alternative if consumed in moderation. “Paneer is also cheese, it’s cottage cheese. When we eat paneer, we consume 5-6 pieces minimum in one go. On the other hand, mozzarella is grated, so we end up having only one or two cubes,” she said.

Highlighting the nutritional value of the different cheese varieties, she said that paneer has 15 per cent more calories than paneer. Similarly, Dr Vaidya pointed out that paneer has lesser protein content than mozzarella cheese and 15 per cent more carb content. She added that mozzarella cheese is not as fattening as it is made out to be. So, to verify these claims, we turned to experts to understand the primary difference between the two and understand which is a healthier option.

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Mozzarella cheese vs. Paneer: Which is a healthier option?

According to Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, mozzarella cheese and paneer have notable differences. While mozzarella is a semi-soft cheese made from cow’s milk and commonly used in Italian dishes, paneer is an Indian cheese made by curdling milk with an acidic ingredient like lemon juice or vinegar. Mozzarella has a milder flavour and stretchy texture when melted. On the other hand, paneer has firmer and does not melt like mozzarella.

“From a nutritional perspective, mozzarella often contains higher levels of fat and sodium due to its production process, while paneer is typically lower in fat and sodium. Both kinds of cheese are good sources of protein and calcium, but paneer may be a preferred choice for those seeking a lower-fat option,” she said.

Concurring, Richa Anand, Chief Dietician, Dr LH Hiranandani Hospital, Powai, Mumbai said that paneer is a rich source of protein and calcium for vegetarians, which helps boost the immune system and is good for the bones and teeth. However, she noted that it needs to be consumed in moderation as excess paneer can lead to more calorie intake. Additionally, it is not suitable for people facing discomfort in digesting dairy products.

On the other hand, mozzarella is packed with calcium, phosphorous, and protein, as per Anand. “It also provides vitamin B12, which is important for nerve functioning,” however, she added that as it is a highly processed cheese, it may be higher in saturated fats which can impact heart health if consumed in excess.

Delnaaz Chanduwadia, HOD Nutrition & Dietetics, however, mentioned that paneer is always eaten in relatively larger amounts as compared to chunks of mozzarella which are grated. “So, the portion size consumed is different, thereby paneer tends to be villianised for being fattening,” she said.

But agreeing with other experts, she said, “Mozzarella has 18 per cent fat, out of which 12 per cent is saturated fatty acids. Moreover, ready-made packets of grated mozzarella need to stay on the shelf for longer, hence, to increase the shelf-life, manufacturers decrease the moisture content, leading to a higher fat percentage of up to 21 per cent. So, it is always better to have fresh natural cheese rather than process cheese.”

Concluding, Dr Rohatgi noted, “Ultimately, the choice depends on your dietary preferences and nutritional goals. If you’re looking for a lower-fat option, paneer might be a better choice. But if you’re aiming for a higher protein and calcium intake, mozzarella could be beneficial. Remember, moderation is key, and it’s always a good idea to consult with a healthcare professional or dietitian for personalised advice.”

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