Cavins Paneer - Soft
Published
Cavins Paneer - Soft is a paneer made from just milk solids, vinegar and iodised salt. It scores BB3: nutrition is strong on protein and calcium, ingredients are a short, plain list, and risk is moderate because of the saturated fat. A useful protein and calcium food in sensible portions, but not a lean one.
Ingredients, decoded
3 listed- Milk Solids
- Vinegar
- Iodised Salt
1 teaspoon of sugar in every 100 g · 5 g total sugar, 5 g a teaspoon
| Energy | 282 kcal |
|---|---|
| Protein | 16 g |
| Carbohydrates | 5 g |
| Total sugars | 5 g |
| Added sugars | 0 g |
| Total fat | 22 g |
| Saturated fat | 15 g |
| Trans fat | 0.5 g |
| Sodium | 140 mg |
| Calcium | 400 mg |
| Vitamin A | 129 µg |
Think this score is wrong?
What to know about Cavins Paneer - Soft
Protein and calcium, with 15 g saturated fat
Cavins Paneer - Soft is a 200 g pouch of paneer made from three ingredients: milk solids, vinegar and iodised salt. It is bought as a ready-to-cook source of protein for curries, bhurji and grills, from a brand that prints its calcium and protein share on the front.
A 100 g serve, which the pack calls one cup, has 282 kcal, 16 g protein, 22 g fat and 5 g carbohydrate, with 0 g added sugar. The calcium is 400 mg and sodium is 140 mg. The cost is the fat: 15 g of it is saturated, and the pack itself prints that as about 68% of the daily value.
The name says paneer and the list agrees: nothing else is in it, and no additive appears. The front claims about calcium and protein match the nutrition panel. CleanPlate scores it BB3.
Why Cavins Paneer - Soft scores BB3
Nutrition is a B on 16 g protein and 400 mg calcium per 100 g. Ingredients are a B for a three-item list with no additives. Risk is a 3 on 15 g saturated fat per 100 g.
Good nutrient density
- Protein
- 16 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium, Vitamin A
- Energy
- 282 kcal
01 Nutrition density: why B
Protein is 16 g per 100 g, about 23% of the calories, and the pack names milk solids as the source. Calcium is 400 mg per 100 g and vitamin A is 129 mcg, which together lift the grade.
Fat is 22 g per 100 g, so the energy is 282 kcal, but the grade rests on protein and the minerals and vitamins the panel declares.
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.
Good, few concerning additives
- Base
- Milk Solids
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why B
The list is milk solids, vinegar and iodised salt, in that order. No additive, flavouring, thickener or hydrogenated fat is listed, so nothing costs ingredient points.
No label promise is hollow either: the name says paneer and the list is paneer. The trans fat of 0.5 g per 100 g is accepted as declared because no hydrogenated fat is in the list.
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
- 140 mg
- Saturated fat
- 15 g
- Trans fat
- 0.5 g
03 Load risk: why 3
Saturated fat is the main driver: 15 g per 100 g, three times the 5 g high line. A 100 g serve takes about two thirds of a day's limit, and the pack prints 68%.
Sodium is modest at 140 mg per 100 g, and added sugar is 0 g, so neither adds much. Energy of 282 kcal per 100 g adds a little. The risk grade lands on a 3.
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 (15g)
- −Red flag: Contains trans fat (0.5g)
Green flags
- +Green flag: Source of protein (16g)
- +Green flag: No added sugar
- +Green flag: No additives
Does Cavins Paneer - Soft live up to its claims?
The calcium and protein claims both hold: 400 mg calcium and 16 g protein per 100 g match the panel's 66.6% and 26.6% of daily needs. Nothing on the pack is hollow.
- Product nameHolds
“Paneer”
The list is milk solids, vinegar and iodised salt, with nothing added beyond that.
- On the packHolds
“65% of daily calcium requirements”
Calcium is 400 mg per 100 g, and the panel prints 66.6% of the daily value. The pack bases it on the adult male RDA.
- On the packHolds
“25% of daily protein needs”
Protein is 16 g per 100 g, and the panel prints 26.6% of the daily value, again on the adult male RDA.
- On the packBe careful
“So Soft”
This is about texture, and the numbers cannot check it. The same pack also shows saturated fat at 68% of the daily value per 100 g.
What's in Cavins Paneer - Soft?
Milk solids, vinegar and iodised salt are the whole list. No additives to worry about, so the saturated fat is the one thing to watch.
The ingredient list, read for you
Milk solids lead the list and supply the protein and fat. Vinegar is what sets the milk into paneer, and iodised salt seasons it. That is the whole list: no preservative, flavouring or thickener.
Ingredients to watch
- Saturated fatConcern
15 g per 100 g, three times the 5 g high line. One 100 g serve is about two thirds of a day's limit.
- Energy and total fatWorth watching
282 kcal and 22 g fat per 100 g. Fat gives more of the calories than protein does.
- Trans fatWorth watching
0.5 g per 100 g is declared. No hydrogenated fat is listed, so the figure is accepted as it stands.
- Protein and calciumFine
16 g protein and 400 mg calcium per 100 g, plus 129 mcg vitamin A.
- Short listFine
Milk solids, vinegar and iodised salt, with no additives and 0 g added sugar.
Who should eat Cavins Paneer - Soft?
A few times a week for most adults and children. Heart health calls for smaller or less frequent portions, since one serve has 15 g saturated fat.
- Most adultsA few times a week
16 g protein and 400 mg calcium, against 15 g saturated fat per serve.
- ChildrenA few times a week
400 mg calcium and 16 g protein per 100 g, with no additives or added sugar.
- Heart healthOccasionally
15 g saturated fat per 100 g is about two thirds of a day's limit.
- Lactose intoleranceCheck with your doctor
Made from milk solids, with 5 g total sugar per 100 g and none added.
Myths about Cavins Paneer - Soft
Paneer is a strong protein source, but it is not lean. Fat supplies more of its calories than protein does.
Myth: Is paneer a lean protein?
No. Paneer is a good protein source, but fat is the bigger part: 22 g fat against 16 g protein per 100 g, with 15 g of the fat saturated.
Recipes with Cavins Paneer - Soft
Paneer cooks well in gravies, bhurji and grills. Use half a pouch per two people, with vegetables or dal, to keep the protein and spread the 15 g saturated fat per 100 g.
Paneer bhurji with vegetables
Crumble half a pouch with onion, tomato and peppers, so each plate gets about 8 g protein from the paneer and less of the 15 g saturated fat per 100 g.
Palak paneer
Cube the paneer into a spinach gravy. The 400 mg calcium per 100 g stays in the dish, and the vegetables stretch the portion.
Grilled paneer tikka
Marinate cubes in spiced yoghurt and grill them with little added oil, since the paneer already brings 22 g fat per 100 g.
Paneer and vegetable wrap
Slice thinly into a roti with salad. The paneer is only 140 mg sodium per 100 g, so the seasoning is yours to control.
Cavins Paneer - Soft: common questions
What is the CleanPlate score of Cavins Paneer - Soft?
Cavins Paneer - Soft is a paneer made from just milk solids, vinegar and iodised salt. It scores BB3: nutrition is strong on protein and calcium, ingredients are a short, plain list, and risk is moderate because of the saturated fat. A useful protein and calcium food in sensible portions, but not a lean one. Nutrition B, ingredients B, 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 Cavins Paneer - Soft?
Per 100 g, Cavins Paneer - Soft has 282 kcal, 16 g protein, 5 g carbohydrate, 22 g fat and 15 g saturated fat. One serve (1 cup, 100 g) has 282 kcal and 16 g protein.
What are the ingredients in Cavins Paneer - Soft?
3 ingredients, in label order: Milk Solids, Vinegar, Iodised Salt.
Does Cavins Paneer - Soft live up to its claims?
4 claims checked: 3 hold, 1 needs care. "So Soft" needs care: This is about texture, and the numbers cannot check it. The same pack also shows saturated fat at 68% of the daily value per 100 g.
Who should limit Cavins Paneer - Soft?
Most adults: a few times a week. 16 g protein and 400 mg calcium, against 15 g saturated fat per serve. Children: a few times a week. 400 mg calcium and 16 g protein per 100 g, with no additives or added sugar. Heart health: occasionally. 15 g saturated fat per 100 g is about two thirds of a day's limit.
How much sugar, salt and saturated fat does Cavins Paneer - Soft have?
Per 100 g, Cavins Paneer - Soft has 0 g added sugar, 140 mg sodium (about 0.3 g salt) and 15 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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