FreshK Farm Fresh Paneer
Published
FreshK Farm Fresh Paneer is a pack of fresh paneer made from milk alone, sold with pure, organic and no-additive promises. It scores BA2: nutrition is solid on protein and calcium, ingredients are as clean as a label gets, and risk is moderate because of the saturated fat in the milk fat. Suits regular cooking in sensible portions, balanced with lighter meals.
Ingredients, decoded
1 listed- Milk
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 296 kcal |
|---|---|
| Protein | 20 g |
| Carbohydrates | 4.5 g |
| Added sugars | 0 g |
| Total fat | 22 g |
| Saturated fat | 14 g |
| Trans fat | 1 g |
| Calcium | 480 mg |
Think this score is wrong?
What to know about FreshK Farm Fresh Paneer
Paneer from milk alone, with 14 g saturated fat
FreshK Farm Fresh Paneer, sold under the Mama's Creamery name, is a 200 g pack of fresh paneer. The ingredient list is one word, milk, with no percentage given. It is bought for curries, bhurji and grills by people who want a vegetarian protein that cooks without any added extras.
Per 100 g you get 296 kcal, 20 g protein, 22 g fat and 4.5 g carbohydrate, with no added sugar and 480 mg calcium. The cost is on the fat side: 14 g of that fat is saturated, and the panel declares 1 g trans fat. A full 200 g pack holds 592 kcal and 40 g protein.
The pack promises pure, organic and no additives or preservatives. The list backs up the pure and additive-free parts, since milk is the only thing in it. The organic claim is one a plain ingredient list cannot confirm. CleanPlate scores it BA2.
Why FreshK Farm Fresh Paneer scores BA2
Nutrition is a B on 20 g protein and 480 mg calcium per 100 g. Ingredients are an A because the list is milk only. Risk is a 2, driven by 14 g saturated fat per 100 g.
Good nutrient density
- Protein
- 20 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 296 kcal
01 Nutrition density: why B
Protein is 20 g per 100 g, about 27% of the calories, and the milk supplies all of it. Calcium is 480 mg per 100 g, which adds a micronutrient bonus on top of the protein credit.
No fibre is declared, which is normal for a dairy food, and no nutrients are added. The grade comes from the milk itself.
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
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is a single ingredient, milk. There are no additives, no sweeteners, no flavours and no hydrogenated fat, so nothing costs ingredient points.
No front-of-pack promise is hollow: pure and no additives or preservatives match the list, so the label-integrity part is intact too.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Added sugar
- 0 g
- Saturated fat
- 14 g
- Trans fat
- 1 g
03 Load risk: why 2
Saturated fat is the driver: 14 g per 100 g against a high line of 5 g. That one number makes up nearly all of the risk score, and a 50 g serve carries 7 g.
Added sugar is 0 g. Sodium is not declared on the panel, so it plays no part in the number. Trans fat is declared at 1 g per 100 g, and because no hydrogenated fat is listed it is taken as stated. Energy of 296 kcal adds only a little.
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 (14g)
- −Red flag: Contains trans fat (1g)
Green flags
- +Green flag: High protein (20g per 100g)
- +Green flag: No added sugar
- +Green flag: No additives
Does FreshK Farm Fresh Paneer live up to its claims?
Pure, no additives and no preservatives all hold, since milk is the only ingredient. The organic claim is a certification that the ingredient list cannot confirm either way.
- On the packHolds
“100% PURE”
The ingredient list is milk only, with nothing added.
- On the packBe careful
“100% ORGANIC”
The list shows milk only, but organic is a certification claim that an ingredient list cannot prove. The pack text read here gives no certification detail.
- On the packHolds
“No Additivies”
No additive is listed. The only ingredient is milk.
- On the packHolds
“No Preservatives”
No preservative is listed. The only ingredient is milk.
What's in FreshK Farm Fresh Paneer?
Milk is the only ingredient, so there is nothing hidden to watch. The points to know are the 14 g saturated fat per 100 g and the trans fat figure.
The ingredient list, read for you
The list is one word: milk. It has no declared percentage, and none is needed for a single ingredient. The milk is curdled and pressed into paneer, so the protein, fat and calcium on the panel all come from it.
Ingredients to watch
- Saturated fatWorth watching
14 g per 100 g, almost three times the 5 g high line. A 50 g serve has 7 g.
- Trans fatWorth watching
1 g per 100 g is declared. No hydrogenated fat is listed, so the figure is taken as printed.
- Sodium not declaredWorth watching
The panel gives no sodium figure, so salt content cannot be read from the pack.
- Milk onlyFine
One ingredient, no additives, no sweetener and no added sugar.
- Protein and calciumFine
20 g protein and 480 mg calcium per 100 g, or 10 g and 240 mg in a 50 g serve.
What it doesn’t have
- Sodium is not declared on the nutrition panel.
- No fibre is declared, as expected for a dairy food.
Who should eat FreshK Farm Fresh Paneer?
Suitable a few times a week for most adults and children. Heart health calls for smaller, less frequent portions, and lactose intolerance needs a doctor's view.
- Most adultsA few times a week
A 50 g serve has 10 g protein but 7 g saturated fat.
- ChildrenA few times a week
480 mg calcium per 100 g, with no additives, but 14 g saturated fat.
- Heart healthOccasionally
14 g saturated fat per 100 g, nearly three times the high line.
- Lactose intoleranceCheck with your doctor
Milk is the only ingredient and carbohydrate is 4.5 g per 100 g.
Myths about FreshK Farm Fresh Paneer
Paneer is a rich protein, not a lean one: about two thirds of its calories come from fat.
Myth: Is paneer a lean protein?
No. It has 20 g protein per 100 g, but also 22 g fat, of which 14 g is saturated. About two thirds of its calories come from fat.
Recipes with FreshK Farm Fresh Paneer
Paneer cooks well in bhurji, palak paneer and tikka. Use little added oil, because the paneer already brings 22 g fat per 100 g.
Paneer bhurji
Crumble 100 g with onion and tomato and cook in a teaspoon of oil, since the paneer already brings 22 g fat per 100 g.
Palak paneer
Cubes in a spinach gravy add vegetables to a protein that has no fibre of its own; keep the cream light.
Paneer tikka
Grill or air-fry marinated cubes with peppers, so almost no extra fat is added to the 296 kcal per 100 g.
Paneer and vegetable wrap
Use 50 g of paneer for about 10 g protein and 7 g saturated fat, and fill the rest with raw vegetables.
FreshK Farm Fresh Paneer: common questions
What is the CleanPlate score of FreshK Farm Fresh Paneer?
FreshK Farm Fresh Paneer is a pack of fresh paneer made from milk alone, sold with pure, organic and no-additive promises. It scores BA2: nutrition is solid on protein and calcium, ingredients are as clean as a label gets, and risk is moderate because of the saturated fat in the milk fat. Suits regular cooking in sensible portions, balanced with lighter meals. 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 FreshK Farm Fresh Paneer?
Per 100 g, FreshK Farm Fresh Paneer has 296 kcal, 20 g protein, 4.5 g carbohydrate, 22 g fat and 14 g saturated fat. One serve (50 g, typical serve) has 148 kcal and 10 g protein.
What are the ingredients in FreshK Farm Fresh Paneer?
1 ingredient, in label order: Milk.
Does FreshK Farm Fresh Paneer live up to its claims?
4 claims checked: 3 hold, 1 needs care. "100% ORGANIC" needs care: The list shows milk only, but organic is a certification claim that an ingredient list cannot prove. The pack text read here gives no certification detail.
Who should limit FreshK Farm Fresh Paneer?
Most adults: a few times a week. A 50 g serve has 10 g protein but 7 g saturated fat. Children: a few times a week. 480 mg calcium per 100 g, with no additives, but 14 g saturated fat. Heart health: occasionally. 14 g saturated fat per 100 g, nearly three times the high line.
How much sugar, salt and saturated fat does FreshK Farm Fresh Paneer have?
Per 100 g, FreshK Farm Fresh Paneer has 0 g added sugar and 14 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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