Amul Fresh Malai Paneer
Red flags
- −Red flag: High saturated fat (14.4g)
Green flags
- +Green flag: High protein (20g per 100g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Ingredients, decoded
2 listed- Milk solids
- citric acid
Our take
CleanPlate reviewTwo-ingredient paneer, high in protein and saturated fat
Amul Fresh Malai Paneer is a 200 g block of paneer made from milk solids and citric acid, with four 50 g servings per pack. The panel is printed per 100 g.
CleanPlate scores it BA3. The B for nutrition reflects 20 g protein and natural calcium per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by milk solids), and almost no additives. The 3 for risk comes mainly from saturated fat (14.4 g per 100 g).
How BA3 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Good nutrient density
- Protein
- 20 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 312 kcal
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.
Clean, minimally processed
- Base
- Milk solids
- Sweeteners
- None added
- Additives
- 1
- Flagged
- None
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
- 24 mg
- Saturated fat
- 14.4 g
- Trans fat
- 0 g
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
A closer look
Does the label add up?
Milk solids and citric acid. No percentages are declared.
Per 100 g: 312 kcal, 24 g fat of which 14.4 g saturated, 4 g sugar of which 0 g added, 20 g protein, 24 mg sodium. Atwater energy is 312 kcal, equal to the declared value. Total sugars (4 g) are milk sugar and the added-sugar line is 0 g. The 200 g + 50 g extra pack of Amul Malai Paneer prints a near-identical panel (314 kcal, 22 mg sodium, 5 servings of 50 g); both are treated as one product. Fibre is not declared and the pack photos show no veg mark.
Ingredients to watch
- Saturated fatWorth watching
14.4 g per 100 g, almost three times the 5 g line, though dairy fat is weighted lightly.
- EnergyWorth watching
312 kcal per 100 g, above the 275 kcal line.
- ProteinFine
20 g per 100 g.
- IngredientsFine
Milk solids and citric acid only.
Common misconceptions
Myth: "Malai paneer is just paneer"
It is the richer, full-fat kind: 24 g of fat per 100 g.
Myth: "Paneer is a free food"
At 312 kcal per 100 g it is energy-dense, so the portion matters.
How often, and how
- Healthy adultsMost days
- ChildrenMost days
- Diabetes or prediabetesFine in moderation
Smarter ways to eat it
Portion it
A 50 g serving is 156 kcal and 10 g of protein.
Pair it with vegetables
Paneer with vegetables balances the fat and adds fibre, which the paneer lacks.
Common questions
Is Amul Fresh Malai Paneer healthy?
Amul Fresh Malai Paneer scores BA3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. The main concerns are: High saturated fat (14.4g). On the plus side: High protein (20g per 100g); No added sugar; Low sodium.
What does the BA3 score mean?
The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.
Last reviewed October 18, 2026. Scored with the CleanPlate method from the published label.
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