A2 Low Fat Paneer
Published
A2 Low Fat Paneer from Highland Farms is a fresh paneer made from A2 cow milk and set with apple cider vinegar, with a very short ingredient list. It scores [L]CA1: nutrition is middling, ingredients are clean, and risk is very low, but the low fat promise does not hold. Suits everyday cooking as a protein-rich ingredient; judge it by the numbers, not the name.
Ingredients, decoded
2 listed- Pasteurised A2 Cow Milk
- Apple Cider Vinegar
1 teaspoon of sugar in every 100 g · 4.2 g total sugar, 5 g a teaspoon
| Energy | 135.2 kcal |
|---|---|
| Protein | 21.4 g |
| Carbohydrates | 4.3 g |
| Total sugars | 4.2 g |
| Total fat | 3.6 g |
| Saturated fat | 2.7 g |
| Cholesterol | 9.6 mg |
| Sodium | 9.3 mg |
Think this score is wrong?
What to know about A2 Low Fat Paneer
Two clean ingredients, but not really low fat
A2 Low Fat Paneer is a 200 g block of fresh paneer from Highland Farms. It is made from pasteurised A2 cow milk and set with apple cider vinegar. No ingredient percentages are declared. It is bought by people who want a simple, protein-rich dairy food for curries and grills, and who like the A2 milk story.
Per 100 g you get 135 kcal, 21.4 g protein, 4.3 g carbohydrate (4.2 g of it total sugar, none added), 3.6 g fat and 2.66 g saturated fat. Sodium is very low at 9.27 mg. A typical 50 g serve, our estimate, gives about 68 kcal and 10.7 g protein.
The name and the front of the pack both say low fat, and the numbers do not back that up: 3.6 g fat per 100 g is over the low-fat line. The A2 milk and the no-preservatives promises are true to the ingredient list. CleanPlate scores it [L]CA1.
Does A2 Low Fat Paneer live up to its claims?
The A2 milk and no-preservatives claims hold. The low fat claim does not, because fat is 3.6 g per 100 g. The vitamin and lactose claims cannot be confirmed from the panel.
- Misleading
“Low Fat”
Fat is 3.6 g per 100 g, over the low-fat line, so the name and the front-of-pack claim do not hold.
- On the packHolds
“Made with A2 Cow Milk”
Pasteurised A2 cow milk is the first ingredient, and the only dairy one.
- On the packHolds
“No Preservatives”
Only milk and apple cider vinegar are listed. There is no preservative or other additive.
- On the packBe careful
“Rich in calcium, potassium, vitamins”
The panel declares no vitamins or minerals, so this cannot be checked from the numbers.
- On the packBe careful
“Low in lactose”
The panel gives no lactose figure. Total sugar is 4.2 g per 100 g, with no sugar added.
Why A2 Low Fat Paneer scores [L]CA1
Nutrition is a C on 21.4 g protein per 100 g with no fibre or declared minerals. Ingredients are an A, held back only by the low-fat name. Risk is a 1, on 2.66 g saturated fat.
Adequate nutrient density
- Protein
- 21.4 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 135 kcal
01 Nutrition density: why C
Protein is 21.4 g per 100 g, about 63% of the 135 kcal. That is the main credit. In a typical 50 g serve it is about 10.7 g.
There is no fibre, and no vitamins or minerals are declared on the panel, so nothing adds a micronutrient bonus. Carbohydrate is 4.3 g per 100 g, with no added sugar.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Pasteurised A2 Cow Milk
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is two items: pasteurised A2 cow milk and apple cider vinegar, which sets the curd. No additive, preservative or flavouring is listed, so none costs ingredient points.
The one loss is label integrity. The name and front say low fat, but 3.6 g fat per 100 g is over the low-fat line. That costs ingredient points and sets the [L].
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Clean
- Total sugar
- 4.2 g
- Sodium
- 9.3 mg
- Saturated fat
- 2.7 g
03 Load risk: why 1
Saturated fat is the largest part of the risk number, at 2.66 g per 100 g, well under the 5 g high line. A 50 g serve has about 1.3 g.
Sodium is 9.27 mg per 100 g and no sugar is added. Energy is 135 kcal per 100 g and no trans fat is detected, so none of these adds to the risk.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (21.4g per 100g)
- +Green flag: Low sodium
- +Green flag: No additives
What's in A2 Low Fat Paneer?
Pasteurised A2 cow milk and apple cider vinegar are the whole list. There are no additives, so the fat level is the one thing to read past the name.
The ingredient list, read for you
Pasteurised A2 cow milk comes first and is the whole base. Apple cider vinegar is the acid that curdles the milk into paneer. No percentages are declared, but nothing else is listed: no starch, gum, preservative or flavour.
Ingredients to watch
- Low fat nameConcern
Fat is 3.6 g per 100 g, over the low-fat line. The name and front claim overstate it, which costs ingredient points.
- Saturated fatWorth watching
2.66 g per 100 g, about 1.3 g in a 50 g serve. Modest, but not none.
- Unverified A2 benefitsWorth watching
Easier digestion and fewer allergic reactions are stated on the back, but nothing on the panel shows them.
- ProteinFine
21.4 g per 100 g, about 10.7 g in a 50 g serve, from milk alone.
- Ingredient listFine
Milk and apple cider vinegar only, with no additive of concern.
What it doesn’t have
- No vitamins or minerals are declared on the panel, despite the claim on the back.
- No fibre, and no ingredient percentages are declared.
Who should eat A2 Low Fat Paneer?
An everyday protein food for most adults and children, with very low sodium and modest saturated fat. Those with lactose intolerance should check with their doctor.
- Most adultsEveryday
21.4 g protein per 100 g, with only 2.66 g saturated fat.
- ChildrenEveryday
Plain milk and vinegar, no sweetener, dye or added sugar.
- Heart healthEveryday
Saturated fat is 2.66 g and sodium 9.27 mg per 100 g.
- Lactose intoleranceCheck with your doctor
No lactose figure is declared, and total sugar is 4.2 g per 100 g.
Recipes with A2 Low Fat Paneer
Cube it into curries or grills, or crumble it into bhurji. At 21.4 g protein per 100 g it carries a meal without added sugar or additives.
Paneer bhurji
Crumble it into a tomato and onion masala for a high-protein breakfast, with 21.4 g protein per 100 g of paneer.
Grilled paneer tikka
Marinate cubes in spiced curd and grill them with little oil, so the 135 kcal per 100 g stays light.
Palak paneer
Simmer cubes in a spinach purée. Add the paneer at the end so it stays soft.
Paneer and vegetable salad
Toss raw or pan-seared cubes with cucumber and tomato for a no-sugar, low-sodium protein bowl.
A2 Low Fat Paneer: common questions
What is the CleanPlate score of A2 Low Fat Paneer?
A2 Low Fat Paneer from Highland Farms is a fresh paneer made from A2 cow milk and set with apple cider vinegar, with a very short ingredient list. It scores [L]CA1: nutrition is middling, ingredients are clean, and risk is very low, but the low fat promise does not hold. Suits everyday cooking as a protein-rich ingredient; judge it by the numbers, not the name. Nutrition C, ingredients A, load risk 1; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in A2 Low Fat Paneer?
Per 100 g, A2 Low Fat Paneer has 135 kcal, 21.4 g protein, 4.3 g carbohydrate, 3.6 g fat and 2.7 g saturated fat. One serve (50 g, typical serve) has 68 kcal and 10.7 g protein.
What are the ingredients in A2 Low Fat Paneer?
2 ingredients, in label order: Pasteurised A2 Cow Milk, Apple Cider Vinegar.
Does A2 Low Fat Paneer live up to its claims?
5 claims checked: 2 hold, 2 need care, 1 is misleading. "Low Fat" is misleading: Fat is 3.6 g per 100 g, over the low-fat line, so the name and the front-of-pack claim do not hold. "Rich in calcium, potassium, vitamins" needs care: The panel declares no vitamins or minerals, so this cannot be checked from the numbers.
Who should limit A2 Low Fat Paneer?
Most adults: everyday. 21.4 g protein per 100 g, with only 2.66 g saturated fat. Children: everyday. Plain milk and vinegar, no sweetener, dye or added sugar. Heart health: everyday. Saturated fat is 2.66 g and sodium 9.27 mg per 100 g.
How much sugar, salt and saturated fat does A2 Low Fat Paneer have?
Per 100 g, A2 Low Fat Paneer has 4.2 g sugar, 9 mg sodium (about 0 g salt) and 2.7 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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