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Paneer for Kids & Teens
18g protein per 100g · Complete
Strong pick
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
18g
265 kcal
Daily target (70kg)
~77g
protein per day
Per 100g portion
18g
Servings/day to hit target
5×
~1325 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Paneer checks those boxes — fresh non-melting cheese — pan-fries beautifully.
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