FruBon Paneer
Published
FruBon Paneer is a soft paneer made from milk solids alone, with nothing else on the label. It scores BA3: strong protein and calcium lift nutrition, the one-ingredient list keeps ingredients clean, and risk sits in the middle because of the saturated fat. Best used a few times a week in moderate portions, cooked with plenty of vegetables.
Ingredients, decoded
1 listed- Milk Solids
½ teaspoon of sugar in every 100 g · 3.7 g total sugar, 5 g a teaspoon
| Energy | 308 kcal |
|---|---|
| Protein | 19.3 g |
| Carbohydrates | 3.7 g |
| Total sugars | 3.7 g |
| Added sugars | 0 g |
| Total fat | 24 g |
| Saturated fat | 14.9 g |
| Trans fat | 1 g |
| Cholesterol | 61 mg |
| Sodium | 24 mg |
| Calcium | 480 mg |
Think this score is wrong?
What to know about FruBon Paneer
One ingredient, high protein, and a lot of saturated fat
FruBon Paneer is a soft, fresh paneer whose pack lists a single ingredient: milk solids, with no percentage given. It is bought as a plain cooking cheese for curries, bhurji and grills, by people who want a vegetarian protein that needs no preparation beyond cutting and cooking. The pack says 200 g on the back and 180 g on a side panel, and the pack counts 100 g as one serve.
Per 100 g you get 308 kcal, 19.3 g protein, 24 g fat and 3.7 g sugar, with no added sugar. You also get 480 mg calcium and just 24 mg sodium. The cost is in the fat: 14.9 g is saturated, and the panel declares 1.0 g trans fat and 61 mg cholesterol.
The name and the ingredient list agree, and there is nothing in the list beyond milk. What the pack does not tell you is how much milk the milk solids stand for. CleanPlate scores it BA3.
Why FruBon Paneer scores BA3
Nutrition is a B on 19.3 g protein and 480 mg calcium per 100 g. Ingredients are an A for a single milk ingredient, and risk is a 3 on 14.9 g saturated fat.
Good nutrient density
- Protein
- 19.3 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 308 kcal
01 Nutrition density: why B
Protein is 19.3 g per 100 g, about a quarter of the 308 kcal, and it comes from the milk solids. Calcium at 480 mg per 100 g adds to the grade.
No fibre or other micronutrients are declared beyond calcium, so the grade rests on protein and calcium.
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 Solids
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is one ingredient, milk solids. There are no additives, no sweeteners, no colours and no fats added, so nothing costs ingredient points.
No front-of-pack promise is contradicted by the list, so label integrity takes no deduction. No hydrogenated fat is listed, so the declared 1.0 g trans fat is accepted without a penalty.
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
- 24 mg
- Saturated fat
- 14.9 g
- Trans fat
- 1 g
03 Load risk: why 3
Saturated fat drives the risk: 14.9 g per 100 g is nearly three times the 5 g high line. A 100 g serve carries all of it.
Energy at 308 kcal per 100 g adds a little. Sodium at 24 mg is negligible and added sugar is 0 g, so neither plays a part.
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 (14.9g)
- −Red flag: Contains trans fat (1g)
Green flags
- +Green flag: High protein (19.3g per 100g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does FruBon Paneer live up to its claims?
The name holds, since milk solids are the only ingredient. The pack size is stated two ways, 200 g and 180 g, and the food safety certificate says nothing about nutrition.
- Product nameHolds
“FruBon Paneer”
Milk solids are the only ingredient, and the panel shows 19.3 g protein and 480 mg calcium per 100 g.
- On the packBe careful
“FSSC 22000 certified”
This is a food safety management certification for the maker. It says nothing about the nutrition, which includes 14.9 g saturated fat per 100 g.
- On the packBe careful
“Net quantity 200 g”
The retailer page shows 180 g, the pack shows 200 g on the back and 180 g on a side panel. Per 100 g figures are unaffected.
What's in FruBon Paneer?
Milk solids are the only ingredient, so there are no additives to check. The saturated fat and the unstated milk share are the points to know.
The ingredient list, read for you
The pack lists one ingredient, milk solids, with no percentage. It is the source of all the protein, fat and calcium on the panel, and nothing else is added for taste, colour or texture.
Ingredients to watch
- Saturated fatConcern
14.9 g per 100 g, nearly three times the 5 g high line. A 100 g serve gives all 14.9 g, and this is what sets the risk grade.
- Trans fat declaredWorth watching
1.0 g per 100 g is declared. No hydrogenated fat is listed, so it is accepted without a penalty.
- Cholesterol and energyWorth watching
61 mg cholesterol and 308 kcal per 100 g, with about 70% of the calories coming from fat.
- Protein and calciumFine
19.3 g protein and 480 mg calcium per 100 g, from milk alone.
- Sodium and added sugarFine
Sodium is 24 mg per 100 g and added sugar is 0 g.
What it doesn’t have
- The pack does not say how much milk the milk solids represent, or what kind of milk is used.
Who should eat FruBon Paneer?
A few times a week for most adults and children, less often for heart health. Saturated fat is 14.9 g per 100 g.
- Most adultsA few times a week
14.9 g saturated fat per 100 g, against 19.3 g protein.
- ChildrenA few times a week
Calcium at 480 mg per 100 g, with no additives, but a high saturated fat load.
- Heart healthOccasionally
14.9 g saturated fat and 61 mg cholesterol per 100 g.
- Lactose intoleranceCheck with your doctor
Milk solids are the only ingredient and the pack gives no lactose figure.
Myths about FruBon Paneer
Paneer is a protein food, but not a lean one. About 70% of its calories come from fat.
Myth: Is paneer a lean protein?
No. Paneer gives protein, but it also has 24 g fat per 100 g, about 70% of its calories, and 14.9 g of that fat is saturated. Protein supplies about a quarter of the calories.
Recipes with FruBon Paneer
Paneer cooks well in vegetable-heavy dishes. Keep added oil low, since it already has 24 g fat per 100 g, and season to taste, because it has only 24 mg sodium.
Paneer bhurji with onion and tomato
Crumble 100 g into a pan with chopped vegetables and little added oil, since the paneer already has 24 g fat per 100 g.
Palak paneer
Cube the paneer into a spinach gravy made without cream, so the saturated fat stays close to the 14.9 g the paneer brings.
Grilled paneer tikka
Marinate and grill cubes with peppers and onion. With only 24 mg sodium per 100 g, the seasoning is yours to control.
FruBon Paneer: common questions
What is the CleanPlate score of FruBon Paneer?
FruBon Paneer is a soft paneer made from milk solids alone, with nothing else on the label. It scores BA3: strong protein and calcium lift nutrition, the one-ingredient list keeps ingredients clean, and risk sits in the middle because of the saturated fat. Best used a few times a week in moderate portions, cooked with plenty of vegetables. Nutrition B, 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 FruBon Paneer?
Per 100 g, FruBon Paneer has 308 kcal, 19.3 g protein, 3.7 g carbohydrate, 24 g fat and 14.9 g saturated fat. One serve (100 g, one serve as printed (half a pack)) has 308 kcal and 19.3 g protein.
What are the ingredients in FruBon Paneer?
1 ingredient, in label order: Milk Solids.
Does FruBon Paneer live up to its claims?
3 claims checked: 1 holds, 2 need care. "FSSC 22000 certified" needs care: This is a food safety management certification for the maker. It says nothing about the nutrition, which includes 14.9 g saturated fat per 100 g. "Net quantity 200 g" needs care: The retailer page shows 180 g, the pack shows 200 g on the back and 180 g on a side panel. Per 100 g figures are unaffected.
Who should limit FruBon Paneer?
Most adults: a few times a week. 14.9 g saturated fat per 100 g, against 19.3 g protein. Children: a few times a week. Calcium at 480 mg per 100 g, with no additives, but a high saturated fat load. Heart health: occasionally. 14.9 g saturated fat and 61 mg cholesterol per 100 g.
How much sugar, salt and saturated fat does FruBon Paneer have?
Per 100 g, FruBon Paneer has 0 g added sugar, 24 mg sodium (about 0.1 g salt) and 14.9 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
