Sodium optimal range is 3–5 g/day (O'Donnell et al., NEJM 2014). Per 100 g: 321 kcal, 21.4 g protein, 18 mg sodium. Track the sodium if cheese appears in multiple meals per day.
How should I track Paneer (Indian Cheese)?
Paneer (Indian Cheese) is high in calcium. The best way to track Paneer (Indian Cheese) is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
