Freshey'sCheese & Paneer

Freshey's Paneer

Published

Summary

Freshey's Paneer is fresh paneer made from just milk and a coagulating agent. It scores BA2: decent on nutrition thanks to protein and calcium, top marks on ingredients for a two-item list, and a low risk grade held up mostly by its calories. Works well as a regular protein and calcium food in sensible portions.

Full summary

Freshey's Paneer

Freshey's Paneer scores BA2 on CleanPlate: nutrition B, ingredients A, load risk 2.

23%76%

Tap a slice or a name to see what it is made of.

Share of calories, per 100 g

  • Protein: 17.6 g per 100 g, 23% of the calories.
  • Carbs (not counting sugars and fibre): 0.2 g per 100 g, under 1% of the calories.
  • Fat: 25.5 g per 100 g, 76% of the calories.
Sodium19.7 mg

The tick is the “high” line

Watch
No major red flags on the label
In its favour
Source of protein (17.6g); Low sodium
On the pack
3 claims checked: 2 hold, 1 needs care

Last reviewed October 28, 2026

Ingredients, decoded

2 listed
  • Milk
  • Coagulating Agent (INS 575)
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
Freshey's Paneer pack, front view

The label gives no sugar figure, so there is nothing to count in teaspoons.

Nutrition per 100 g
BNutrition densityAIngredient integrity2Load risk
Nutrition facts
Energy299.6 kcal
Protein17.6 g
Carbohydrates0.2 g
Total fat25.5 g
Sodium19.7 mg
Calcium322 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Freshey's Paneer

Two-ingredient paneer: protein and calcium, with fat on board

Freshey's Paneer is a 200 g pack of fresh paneer made from milk and a coagulating agent (INS 575). No percentages are declared, and nothing else is added. It is bought as a ready-to-cook vegetarian protein for curries, bhurji, tikka and sandwiches.

Per 100 g it has 299.6 kcal, 17.6 g protein, 25.5 g fat, 0.2 g carbohydrate, 322 mg calcium and just 19.7 mg sodium. The pack's serve is 50 g, four to a pack, which gives 149.8 kcal, 8.8 g protein, 12.7 g fat and 161 mg calcium.

The name says paneer and the front says rich in protein, and both match the panel. The fat is the other half of the story, since it supplies most of the calories. CleanPlate scores it BA2.

Why Freshey's Paneer scores BA2

Nutrition is a B on 17.6 g protein and 322 mg calcium per 100 g. Ingredients are an A for a two-item list with no additives, and risk is a 2, driven by energy rather than sugar or sodium.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
17.6 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
300 kcal

01 Nutrition density: why B

Protein is 17.6 g per 100 g, or 8.8 g in a 50 g serve, all from milk. Calcium is 322 mg per 100 g, and that micronutrient bonus is what lifts the grade.

No fibre is declared, which is normal for a milk product, so protein and calcium carry the grade alone.

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.

02 Ingredient integrityA to E
A

Clean, minimally processed

Base
Milk
Sweeteners
None added
Additives
0
Flagged
None

02 Ingredient integrity: why A

The list is milk and a coagulating agent (INS 575), and nothing else. No added sugar, colour, flavour, preservative or fat is listed, and no hydrogenated fat is present.

No label promise is hollow, so nothing costs ingredient points.

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

03 Load risk1 to 5
2

Low risk

Sodium
19.7 mg

03 Load risk: why 2

Energy is the main driver: 299.6 kcal per 100 g, which sets the risk floor. Sodium is only 19.7 mg per 100 g, and added sugar is 0 g.

Saturated fat is not printed on the panel, so it does not enter this number. With 25.5 g total fat per 100 g, it is worth keeping in mind.

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

Red flags

No major red flags on the label.

Green flags

  • Green flag: Source of protein (17.6g)
  • Green flag: Low sodium

Does Freshey's Paneer live up to its claims?

Paneer and rich in protein both hold: the panel shows 17.6 g protein per 100 g, 8.8 g in a 50 g serve. The fat is not part of the front-of-pack message.

  • Product name

    “Paneer”

    Holds

    The list is milk and a coagulating agent (INS 575), which is what paneer is.

  • On the pack

    “Rich in protein”

    Holds

    17.6 g protein per 100 g, so 8.8 g in a 50 g serve, which the pack prints as 14.7% of the daily value.

  • On the pack

    “Soft, Fresh & Fun”

    Be careful

    This is a taste and texture description, not a measurable claim. The pack asks for storage in the fridge below 4 degrees C and says not to freeze.

What's in Freshey's Paneer?

Milk and a coagulating agent are the whole list, with no added sugar, colour or preservative. The fat and calories are what to watch.

The ingredient list, read for you

Milk is the only food ingredient, and a coagulating agent (INS 575) turns it into curd. No percentages are declared, and there is no added salt, sugar, colour, flavour or preservative in the list.

Ingredients to watch

  • Fat and caloriesWorth watching

    25.5 g fat and 299.6 kcal per 100 g. One 50 g serve has 12.7 g fat and 149.8 kcal.

  • Saturated fat not declaredWorth watching

    The panel does not print it. Paneer is a full-fat milk food, so it will not be small.

  • Short ingredient listFine

    Milk and a coagulating agent (INS 575), with no other additives.

  • Protein and calciumFine

    17.6 g protein and 322 mg calcium per 100 g. A 50 g serve has 8.8 g and 161 mg.

  • SodiumFine

    19.7 mg per 100 g, which is 9.8 mg in a serve.

What it doesn’t have

  • Saturated fat, sugar and fibre are not printed on the panel.
  • No percentage of milk is declared.

Who should eat Freshey's Paneer?

Fine for most adults and children in a 50 g serve. Heart health calls for portion care, and anyone with lactose intolerance should check with a doctor.

  • Most adultsA few times a week

    A 50 g serve gives 8.8 g protein for 149.8 kcal.

  • ChildrenA few times a week

    161 mg calcium per serve, with no added sugar or additives of concern.

  • Heart healthOccasionally

    25.5 g fat per 100 g, and saturated fat is not declared.

  • Lactose intoleranceCheck with your doctor

    It is a milk product, and lactose is not declared.

Myths about Freshey's Paneer

Paneer is not a lean protein: 25.5 g fat sits beside 17.6 g protein per 100 g, and fat supplies most of the calories.

Myth: Is paneer a lean protein?

No. Per 100 g it has 25.5 g fat against 17.6 g protein, and fat supplies most of the calories. It is a useful protein source, but not a lean one.

Recipes with Freshey's Paneer

A 50 g serve brings 8.8 g protein to a dish, so paneer can carry a vegetarian meal. Cook it with little oil to keep the fat down.

Paneer bhurji

Crumble a 50 g serve per person into a tomato and onion base for 8.8 g protein each, using little oil.

Paneer tikka

Marinate cubes in spiced yoghurt and grill or air-fry them, so the 12.7 g fat per serve is not topped up with frying oil.

Paneer and vegetable wrap

Add sliced paneer to a wrap with raw vegetables, for 161 mg calcium and 8.8 g protein per 50 g.

Freshey's Paneer: common questions

What is the CleanPlate score of Freshey's Paneer?

Freshey's Paneer is fresh paneer made from just milk and a coagulating agent. It scores BA2: decent on nutrition thanks to protein and calcium, top marks on ingredients for a two-item list, and a low risk grade held up mostly by its calories. Works well as a regular protein and calcium food in sensible portions. Nutrition B, ingredients A, load risk 2; 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 Freshey's Paneer?

Per 100 g, Freshey's Paneer has 300 kcal, 17.6 g protein, 0.2 g carbohydrate, 25.5 g fat and 20 mg sodium. One serve (1 serve, 50 g (4 per pack)) has 150 kcal and 8.8 g protein.

What are the ingredients in Freshey's Paneer?

2 ingredients, in label order: Milk, Coagulating Agent (INS 575).

Does Freshey's Paneer live up to its claims?

3 claims checked: 2 hold, 1 needs care. "Soft, Fresh & Fun" needs care: This is a taste and texture description, not a measurable claim. The pack asks for storage in the fridge below 4 degrees C and says not to freeze.

Who should limit Freshey's Paneer?

Most adults: a few times a week. A 50 g serve gives 8.8 g protein for 149.8 kcal. Children: a few times a week. 161 mg calcium per serve, with no added sugar or additives of concern. Heart health: occasionally. 25.5 g fat per 100 g, and saturated fat is not declared.

How much sugar, salt and saturated fat does Freshey's Paneer have?

Per 100 g, Freshey's Paneer has 20 mg sodium (about 0 g salt). 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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