Adya Fresh Malai Paneer
Published
Adya Fresh Malai Paneer is a packaged block of paneer made from milk solids, set with a coagulant and kept with a preservative. It scores AA3: strong on nutrition for its protein and calcium, clean on ingredients, and a middling risk grade because of the saturated fat. A useful protein food in modest portions, a few times a week.
Ingredients, decoded
4 listed- Milk Solid
- Coagulant (E-575)
- Acidity Regulator (E-327)
- Preservative (INS-234: Naturally Sourced Substance)
1 teaspoon of sugar in every 100 g · 4.3 g total sugar, 5 g a teaspoon
| Energy | 290 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 4.3 g |
| Total sugars | 4.3 g |
| Added sugars | 0 g |
| Total fat | 24 g |
| Saturated fat | 16 g |
| Trans fat | 0 g |
| Cholesterol | 50 mg |
| Sodium | 32 mg |
| Calcium | 400 mg |
| Vitamin A | 161 µg |
Think this score is wrong?
What to know about Adya Fresh Malai Paneer
Paneer rich in protein and calcium, heavy on saturated fat
Adya Fresh Malai Paneer is a 500 g pack of fresh paneer built from milk solids, a coagulant (E-575), an acidity regulator (E-327) and a preservative (INS-234, named on the pack as a naturally sourced substance). It is bought as a ready-to-cook protein for curries, bhurji and grills, and it keeps for 21 days under refrigeration.
Per 100 g it gives 290 kcal, 18 g protein, 24 g fat, 4.3 g carbohydrate, 400 mg calcium and 161 mcg vitamin A. The cost is in the fat: 16 g saturated fat per 100 g, with 0 g added sugar and only 32 mg sodium. The pack prints a 50 g serve, which has 145 kcal, 9 g protein and 8 g saturated fat.
The pack promises fresh milk, protein and malai. The protein claim is borne out by the numbers. The list shows only milk solid with no percentage, so the creamy richness the name suggests is not explained further. CleanPlate scores it AA3.
Why Adya Fresh Malai Paneer scores AA3
Nutrition and ingredients are both an A: 18 g protein and 400 mg calcium per 100 g, and a short list with no costly additives. Risk is a 3 because saturated fat is 16 g per 100 g.
Exceptional nutrient density
- Protein
- 18 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium, Vitamin A
- Energy
- 290 kcal
01 Nutrition density: why A
Protein is 18 g per 100 g, mostly from the milk solid that leads the list. Calcium is 400 mg and vitamin A is 161 mcg per 100 g, and these micronutrients add a strong bonus to the grade.
In one 50 g serve that is 9 g protein and 200 mg calcium. No fibre is declared, which is normal for paneer and does not hold the grade back.
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
- Milk Solid
- Sweeteners
- None added
- Additives
- 2
- Flagged
- None
02 Ingredient integrity: why A
The list is short: milk solid, a coagulant (E-575), an acidity regulator (E-327) and a preservative (INS-234). The two additives that are scored, nisin (234) and calcium lactate (327), cost no ingredient points.
No label promise is hollow, so there is no [L] flag. The only gap is that the share of milk solid is not declared.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 32 mg
- Saturated fat
- 16 g
- Trans fat
- 0 g
03 Load risk: why 3
Saturated fat is the main driver: 16 g per 100 g, over three times the 5 g high line. A 50 g serve has 8 g.
Energy at 290 kcal adds a little. Sodium at 32 mg per 100 g is low, and added sugar and trans fat are both 0 g, so they play no part.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High saturated fat (16g)
Green flags
- +Green flag: Source of protein (18g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Adya Fresh Malai Paneer live up to its claims?
The protein claim holds and the preservative is named openly. Fresh milk and malai are framed rather than proven: the list shows only milk solid, with no percentage and no cream listed.
- On the packHolds
“Rich in Protein”
18 g protein per 100 g, so 9 g in the 50 g serve.
- On the packBe careful
“Made from Fresh Milk”
The list shows milk solid with no percentage, so the amount of milk and its form are not stated.
- Product nameBe careful
“Fresh Malai Paneer”
Malai suggests creaminess. The list has milk solid only, with no cream listed. Fat is 24 g per 100 g, which fits a rich paneer.
- On the packHolds
“Naturally Sourced Substance preservative”
The preservative is declared openly as INS-234 (nisin) and it costs no ingredient points.
What's in Adya Fresh Malai Paneer?
Milk solid leads a four-item list, with a coagulant, an acidity regulator and a preservative. The saturated fat is what to watch, not the additives.
The ingredient list, read for you
Milk solid leads the list, with no percentage declared, and it is the source of the protein, fat and calcium. The coagulant (E-575) sets the curd, the acidity regulator (E-327, calcium lactate) manages acidity, and the preservative (INS-234, nisin) helps the block keep for 21 days.
Ingredients to watch
- Saturated fatWorth watching
16 g per 100 g, over three times the 5 g high line. A 50 g serve has 8 g.
- EnergyWorth watching
290 kcal per 100 g, 145 kcal in a 50 g serve, mostly from the 24 g of fat.
- Protein and calciumFine
18 g protein and 400 mg calcium per 100 g, so 9 g and 200 mg in a serve.
- Sodium and added sugarFine
32 mg sodium per 100 g and 0 g added sugar, with 0 g trans fat.
- Nisin and calcium lactateFine
Both additives are declared and cost no ingredient points.
What it doesn’t have
- The share of milk solid is not declared.
- No fibre is declared, which is normal for a dairy food.
Who should eat Adya Fresh Malai Paneer?
A few times a week for most adults and children, occasionally for heart health, and check with your doctor if lactose is a concern.
- Most adultsA few times a week
A 50 g serve has 9 g protein but 8 g saturated fat.
- ChildrenA few times a week
A serve gives 200 mg calcium and 9 g protein, with no dye or sweetener.
- Heart healthOccasionally
16 g saturated fat per 100 g is over three times the high line.
- Lactose intoleranceCheck with your doctor
Made from milk solids, and the panel does not declare lactose.
Myths about Adya Fresh Malai Paneer
Paneer is often seen as a lean protein. At 24 g fat and 16 g saturated fat per 100 g, it is protein with a lot of dairy fat.
Myth: Is paneer a lean protein?
No. It is a good protein source at 18 g per 100 g, but it also has 24 g fat and 16 g saturated fat per 100 g.
Recipes with Adya Fresh Malai Paneer
Paneer suits bhurji, palak paneer and grilled cubes. A 50 g portion gives 9 g protein, so keep the cooking fat light to hold the saturated fat down.
Paneer bhurji
Crumble 50 g per person for 9 g protein each, and cook with a little oil to keep the 8 g saturated fat per serve from climbing.
Palak paneer
Cubes of paneer in a spinach gravy add vegetables to a food with 400 mg calcium per 100 g. Go easy on cream to hold the fat down.
Grilled paneer tikka
Marinate and grill the cubes with vegetables on a skewer, using little oil, so the 290 kcal per 100 g stays as it is.
Adya Fresh Malai Paneer: common questions
What is the CleanPlate score of Adya Fresh Malai Paneer?
Adya Fresh Malai Paneer is a packaged block of paneer made from milk solids, set with a coagulant and kept with a preservative. It scores AA3: strong on nutrition for its protein and calcium, clean on ingredients, and a middling risk grade because of the saturated fat. A useful protein food in modest portions, a few times a week. Nutrition A, ingredients A, load risk 3; 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 Adya Fresh Malai Paneer?
Per 100 g, Adya Fresh Malai Paneer has 290 kcal, 18 g protein, 4.3 g carbohydrate, 24 g fat and 16 g saturated fat. One serve (50 g serve, as printed on the pack) has 145 kcal and 9 g protein.
What are the ingredients in Adya Fresh Malai Paneer?
4 ingredients, in label order: Milk Solid, Coagulant (E-575), Acidity Regulator (E-327), Preservative (INS-234: Naturally Sourced Substance).
Does Adya Fresh Malai Paneer live up to its claims?
4 claims checked: 2 hold, 2 need care. "Made from Fresh Milk" needs care: The list shows milk solid with no percentage, so the amount of milk and its form are not stated. "Fresh Malai Paneer" needs care: Malai suggests creaminess. The list has milk solid only, with no cream listed. Fat is 24 g per 100 g, which fits a rich paneer.
Who should limit Adya Fresh Malai Paneer?
Most adults: a few times a week. A 50 g serve has 9 g protein but 8 g saturated fat. Children: a few times a week. A serve gives 200 mg calcium and 9 g protein, with no dye or sweetener. Heart health: occasionally. 16 g saturated fat per 100 g is over three times the high line.
How much sugar, salt and saturated fat does Adya Fresh Malai Paneer have?
Per 100 g, Adya Fresh Malai Paneer has 0 g added sugar, 32 mg sodium (about 0.1 g salt) and 16 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 high in saturated fat.
Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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