AmulFrozen Ready Meals & Snacks#33 of 120 in categoryRating 3.3/5

Amul Paneer Paratha

Red flags

  • Red flag: Refined flour (maida) base

Green flags

  • Green flag: High protein (16g per 100g)

Ingredients, decoded

13 listed
  • Paneer (45%) (milk solids, citric acid)
  • wheat flour
  • edible vegetable oil (refined corn oil)
  • refined wheat flour (maida)
  • coriander leaves (1%)
  • iodized salt
  • green chilli
  • chat masala
  • sugar
  • red chilli flakes
  • garam masala
  • black pepper
  • cumin seeds
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

Nutrition per 100 g
DNutritionAIngredients3Risk
Energy337 kcal
Protein16 g
Carbohydrates34.5 g
Total sugars2.8 g
Added sugars0.4 g
Total fat15 g
Saturated fat3.6 g
Trans fat0 g
Cholesterol9 mg
Sodium490 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Paneer paratha with 45% paneer and 16 g protein

Amul Paneer Paratha is a 500 g pack of four 125 g frozen parathas with 45% paneer, marked veg. The listing says 40% paneer but the pack says 45%, so the pack is used.

CleanPlate scores it DA3. The D for nutrition is low: only 16 g protein per 100 g and little else credited. The A for ingredients reflects a mix of whole and refined ingredients (led by paneer, wheat flour and edible vegetable oil), and almost no additives. The 3 for risk comes mainly from sodium (490 mg per 100 g) and saturated fat (3.6 g per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • On the pack

    “Source of Protein”

    Holds

    About 16 g protein per 100 g.

  • On the pack

    “Heat & Eat”

    Holds

    The paratha is sold ready to heat.

How DA3 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
D

Low nutrient density

Protein
16 g
Fibre
Not declared
Vitamins and minerals
None declared
Energy
337 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.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Paneer
Main fat
edible vegetable oil
Sweeteners
sugar
Additives
1
Flagged
Maida

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
3

Moderate risk

Added sugar
0.4 g
Sodium
490 mg
Saturated fat
3.6 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?

Paneer (45%), wheat flour, edible vegetable oil, refined wheat flour, coriander leaves, salt, green chilli and spices, with no additives.

Per 100 g: 337 kcal, 15 g fat of which 3.6 g saturated, 2.8 g sugar of which 0.4 g added, 16 g protein, 490 mg sodium. Listing paneer 40% differs from the pack 45%; the pack is used.

Ingredients to watch

  • SodiumWorth watching

    About 490 mg per 100 g.

  • Saturated fatWorth watching

    About 3.6 g per 100 g.

  • ProteinFine

    About 16 g per 100 g.

  • Added sugarFine

    About 0.4 g per 100 g.

Common misconceptions

Myth: "Paneer paratha is a light snack"

At 337 kcal per 100 g it is energy-dense, so one paratha is a meal.

Myth: "Source of protein means a high protein bread"

The protein is good for a paratha, but it comes with 15 g fat per 100 g.

How often, and how

  • Healthy adultsA few times a week
  • ChildrenOccasionally
  • Diabetes or prediabetesOccasionally

Smarter ways to eat it

Use a dry tawa

No extra ghee needed.

Serve with salad

Adds fibre and freshness.

Common questions

Is Amul Paneer Paratha healthy?

Amul Paneer Paratha scores DA3 (Fair) on CleanPlate, which makes it an occasional-use product, where the concerns start to outweigh the positives. The main concerns are: Refined flour (maida) base. On the plus side: High protein (16g per 100g).

What does the DA3 score mean?

The first letter (D) grades nutritional value: low 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.

Which ingredients in Amul Paneer Paratha should I watch?

refined wheat flour (maida) (Maida).

Last reviewed October 18, 2026. Scored with the CleanPlate method from the published label.

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