fresho! Organic Malai Fresh Paneer
Published
fresho! Organic Malai Fresh Paneer is fresh paneer made from only organic cow milk and curd. It scores CA3: middling on nutrition because the protein comes with a lot of fat, full marks on ingredients for a two-item list, and moderate risk because of the saturated fat. Best used in measured portions a few times a week.
Ingredients, decoded
2 listed- Organic cow milk
- curd
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 322.9 kcal |
|---|---|
| Protein | 22.5 g |
| Carbohydrates | 4.9 g |
| Total fat | 23.7 g |
| Saturated fat | 15.8 g |
| Trans fat | 0.95 g |
Think this score is wrong?
What to know about fresho! Organic Malai Fresh Paneer
Two-item paneer with 15.8 g saturated fat per 100 g
A 200 g pack of fresh paneer made from two ingredients: organic cow milk and curd. No percentages are declared. It is sold to cooks who want a plain, preservative-free paneer for curries, tikkas and bhurji.
Per 100 g it gives 322.9 kcal, 22.5 g protein, 4.9 g carbohydrate and 23.7 g fat, of which 15.8 g is saturated. Sugar is 0 g added, and no fibre is declared. A typical 50 g serve works out to about 161 kcal, 11.3 g protein and 7.9 g saturated fat.
The pack says organic, medium fat and preservative-free, and the list agrees with the first and last. The name adds malai, which suggests cream, but no cream is listed, and the fat is far from low. CleanPlate scores it CA3.
Why fresho! Organic Malai Fresh Paneer scores CA3
Nutrition is a C on 22.5 g protein per 100 g with no fibre declared. Ingredients are an A for just organic cow milk and curd, and risk is a 3 on 15.8 g saturated fat per 100 g.
Adequate nutrient density
- Protein
- 22.5 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 323 kcal
01 Nutrition density: why C
Protein is 22.5 g per 100 g, which is solid, and it comes from the milk itself. No fibre is declared, and no vitamins or minerals are on the panel, so the grade rests on protein alone and stops at a C.
Energy is 322.9 kcal per 100 g, mostly from fat, so protein arrives with a lot of calories.
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
- Organic cow milk
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is organic cow milk and curd, nothing else. There are no additives, no sugar, no hydrogenated fat and no flavouring, so the ingredient grade is an A.
The pack's promises line up with the list, so nothing costs ingredient points. Declared trans fat of 0.95 g per 100 g is accepted, because it is the small amount that occurs naturally in dairy fat.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Saturated fat
- 15.8 g
- Trans fat
- 0.95 g
03 Load risk: why 3
Saturated fat is the driver: 15.8 g per 100 g, more than three times the 5 g high line. That is what puts risk at a 3.
Energy adds a little. Added sugar is 0 g and trans fat is small. Sodium is not declared on the panel, so it plays no part in the number.
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 (15.8g)
- −Red flag: Contains trans fat (0.9g)
Green flags
- +Green flag: High protein (22.5g per 100g)
- +Green flag: No additives
Does fresho! Organic Malai Fresh Paneer live up to its claims?
Organic and preservative-free hold against the list. Medium fat and the malai in the name are framed: there is no cream listed, and fat is 23.7 g per 100 g.
- On the packHolds
“Organic”
The ingredient list reads organic cow milk and curd, so the claim matches the list.
- On the packBe careful
“Paneer Medium Fat”
Fat is 23.7 g per 100 g, with 15.8 g saturated. Medium is the maker's word, and it is not a low-fat paneer.
- On the packHolds
“Preservative-free”
No preservative or other additive is listed. The only ingredients are organic cow milk and curd.
- Product nameBe careful
“Malai Fresh Paneer”
Malai suggests cream, but no cream is listed. The richness comes from the milk fat: 23.7 g fat per 100 g.
What's in fresho! Organic Malai Fresh Paneer?
Organic cow milk and curd are the whole list, with nothing added. Saturated fat is the only number to watch, and sodium is not declared.
The ingredient list, read for you
Organic cow milk comes first and curd follows. The curd is what sets the milk into paneer, so the list is the milk, its curd and nothing else. No percentages are declared for either.
Ingredients to watch
- Saturated fatConcern
15.8 g per 100 g, more than three times the 5 g high line. A 50 g serve has about 7.9 g.
- EnergyWorth watching
322.9 kcal per 100 g, about 161 kcal in a 50 g serve, mostly from fat.
- Trans fatWorth watching
0.95 g per 100 g declared. No hydrogenated fat is listed, so this is the small natural amount in dairy fat.
- Short, clean listFine
Organic cow milk and curd only, with no additives, no sugar and no preservative.
- ProteinFine
22.5 g per 100 g, about 11 g in a 50 g serve.
What it doesn’t have
- Sodium is not declared on the panel, and no fibre, calcium or other minerals are shown.
- No percentages are given for the milk and curd.
Who should eat fresho! Organic Malai Fresh Paneer?
A few times a week for most adults in measured portions. Heart health calls for smaller, less frequent servings, since saturated fat is 15.8 g per 100 g.
- Most adultsA few times a week
15.8 g saturated fat per 100 g, about 7.9 g in a 50 g serve.
- ChildrenA few times a week
22.5 g protein per 100 g, with no additives, in a small serve.
- Heart healthOccasionally
Saturated fat is more than three times the 5 g high line.
- Lactose intoleranceCheck with your doctor
A milk product with 4.9 g carbohydrate per 100 g and no lactose figure declared.
Myths about fresho! Organic Malai Fresh Paneer
Paneer is a protein source, but it is not lean: 23.7 g fat per 100 g gives about two thirds of its calories.
Myth: Is paneer a lean protein?
No. It has 22.5 g protein per 100 g, but also 23.7 g fat, of which 15.8 g is saturated. About two thirds of its calories come from fat.
Recipes with fresho! Organic Malai Fresh Paneer
Paneer takes well to light cooking: grill it, crumble it into bhurji or add it to a vegetable curd gravy, and keep added oil and cream low.
Paneer bhurji
Crumble 50 g per person into a pan with onion and tomato for about 11 g protein, using little oil as the paneer already has fat.
Grilled paneer tikka
Marinate cubes in spiced curd and grill them, so no extra oil adds to the 15.8 g saturated fat per 100 g.
Paneer in a vegetable gravy
Add cubes to a tomato or spinach gravy without cream, so the milk fat in the paneer is the only rich part.
fresho! Organic Malai Fresh Paneer: common questions
What is the CleanPlate score of fresho! Organic Malai Fresh Paneer?
fresho! Organic Malai Fresh Paneer is fresh paneer made from only organic cow milk and curd. It scores CA3: middling on nutrition because the protein comes with a lot of fat, full marks on ingredients for a two-item list, and moderate risk because of the saturated fat. Best used in measured portions a few times a week. Nutrition C, ingredients A, 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 fresho! Organic Malai Fresh Paneer?
Per 100 g, fresho! Organic Malai Fresh Paneer has 323 kcal, 22.5 g protein, 4.9 g carbohydrate, 23.7 g fat and 15.8 g saturated fat. One serve (50 g, typical serve) has 161 kcal and 11.3 g protein.
What are the ingredients in fresho! Organic Malai Fresh Paneer?
2 ingredients, in label order: Organic cow milk, curd.
Does fresho! Organic Malai Fresh Paneer live up to its claims?
4 claims checked: 2 hold, 2 need care. "Paneer Medium Fat" needs care: Fat is 23.7 g per 100 g, with 15.8 g saturated. Medium is the maker's word, and it is not a low-fat paneer. "Malai Fresh Paneer" needs care: Malai suggests cream, but no cream is listed. The richness comes from the milk fat: 23.7 g fat per 100 g.
Who should limit fresho! Organic Malai Fresh Paneer?
Most adults: a few times a week. 15.8 g saturated fat per 100 g, about 7.9 g in a 50 g serve. Children: a few times a week. 22.5 g protein per 100 g, with no additives, in a small serve. Heart health: occasionally. Saturated fat is more than three times the 5 g high line.
How much sugar, salt and saturated fat does fresho! Organic Malai Fresh Paneer have?
Per 100 g, fresho! Organic Malai Fresh Paneer has 15.8 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? .
Better Cheese & Paneer
All Cheese & Paneer →- Desi Farms Low Fat Paneer
- +Green flag: High protein (17g per 100g)
- +Green flag: No added sugar
- FruBon Low Fat High Protein Paneer
- −Red flag: Contains trans fat (0.3g)
- +Green flag: High protein (24.5g per 100g)
- Morinaga Silken Extra Firm Tofu
- +Green flag: Source of protein (8.2g)
- +Green flag: No added sugar
- OSAM Low Fat Paneer
- +Green flag: High protein (31g per 100g)
- +Green flag: No added sugar
