Gopala Fresh Malai Paneer
Published
Gopala Fresh Malai Paneer is fresh paneer made from milk solids and nothing else, sold for cooking at home. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is as short as it gets, and risk is moderate because of the saturated fat. Fine a few times a week as a protein side, in modest portions.
Ingredients, decoded
1 listed- Milk Solids
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 316 kcal |
|---|---|
| Protein | 19 g |
| Carbohydrates | 3 g |
| Total sugars | 0 g |
| Total fat | 25 g |
| Saturated fat | 20 g |
| Trans fat | 0 g |
| Cholesterol | 89 mg |
| Calcium | 485 mg |
Think this score is wrong?
What to know about Gopala Fresh Malai Paneer
Single-ingredient paneer with 20 g saturated fat
Gopala Fresh Malai Paneer is a chilled block of paneer with one ingredient on the label: milk solids, with no percentage declared. It is bought by home cooks who want a ready protein for curries, bhurji, tikka and wraps without making paneer from scratch.
Per 100 g it gives 316 kcal, 19 g protein, 3 g carbohydrate, no sugar and 485 mg calcium. The cost is fat: 25 g per 100 g, of which 20 g is saturated. The pack counts 50 g as one serving, so that is 158 kcal, 9.5 g protein and 10 g saturated fat.
The name promises malai paneer, and the label shows a plain milk-based product with no additives, no added sugar and no declared trans fat. No sodium value is printed on the panel. CleanPlate scores it BA3.
Why Gopala Fresh Malai Paneer scores BA3
Nutrition is a B on 19 g protein and 485 mg calcium per 100 g. Ingredients are an A with a single ingredient, and risk is a 3 because saturated fat is 20 g per 100 g.
Good nutrient density
- Protein
- 19 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 316 kcal
01 Nutrition density: why B
Protein is 19 g per 100 g, almost all from the milk solids, and it is the largest contributor to the grade. There is no fibre, as expected from a dairy food.
Calcium at 485 mg per 100 g adds a micronutrient bonus, which lifts the grade to a B. In one 50 g serve that is about 243 mg.
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 only ingredient is milk solids, so there are no additives, no sweeteners, no hydrogenated fat and no hollow label promise. Nothing costs ingredient points.
The one gap is that no percentage is given for the milk solids, but with a single ingredient that does not change what is in the block.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Total sugar
- 0 g
- Saturated fat
- 20 g
- Trans fat
- 0 g
03 Load risk: why 3
Saturated fat drives the risk number: 20 g per 100 g, four times the 5 g high line, and 10 g in a 50 g serve. Energy adds a little at 316 kcal per 100 g.
Sugar is 0 g and trans fat is declared below 0.5 g, so neither adds. No sodium value is printed 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 (20g)
Green flags
- +Green flag: Source of protein (19g)
- +Green flag: No additives
Does Gopala Fresh Malai Paneer live up to its claims?
The name and the milk-solids-only list agree, and no claim is hollow. Malai suggests cream, but the label names only milk solids, and the richness is real at 25 g fat per 100 g.
- Product nameBe careful
“Malai Paneer”
Malai suggests cream, but the label lists only milk solids, with no percentage. The richness is real: 25 g fat per 100 g, 20 g of it saturated.
- On the packHolds
“Milk Solids”
The ingredient line is milk solids and nothing else. No additive, sugar or added fat is listed, and 0 g sugar is declared.
- On the packBe careful
“The King of all dishes”
This is a tagline, not a nutrition claim. The block gives 19 g protein and 485 mg calcium per 100 g, with 20 g saturated fat.
What's in Gopala Fresh Malai Paneer?
Milk solids are the only ingredient, with no additives and no added sugar. The saturated fat and the missing percentage and sodium figure are what to note.
The ingredient list, read for you
Milk solids are the only ingredient, so the block is paneer without any stabiliser, preservative, starch or added flavour. No percentage is declared, and the protein, fat and calcium all come from the milk itself.
Ingredients to watch
- Saturated fatWorth watching
20 g per 100 g, four times the 5 g high line. A 50 g serve has 10 g.
- Energy and cholesterolWorth watching
316 kcal and 89 mg cholesterol per 100 g, so 158 kcal and about 45 mg in a 50 g serve.
- ProteinFine
19 g per 100 g, 9.5 g in a 50 g serve.
- CalciumFine
485 mg per 100 g, about 243 mg in a 50 g serve.
- Single ingredientFine
Milk solids only, with no additives, no added sugar and no hydrogenated fat.
What it doesn’t have
- No sodium value is printed on the panel.
- No percentage is given for the milk solids.
Who should eat Gopala Fresh Malai Paneer?
A few times a week for most adults and children. Heart health calls for more care, since one 50 g serve has 10 g saturated fat.
- Most adultsA few times a week
A 50 g serve gives 9.5 g protein but also 10 g saturated fat.
- ChildrenA few times a week
Protein and 243 mg calcium per 50 g, with no additives, but rich in saturated fat.
- Heart healthOccasionally
20 g saturated fat per 100 g, four times the 5 g high line.
- Lactose intoleranceCheck with your doctor
Made only from milk solids, and the pack does not declare lactose.
Myths about Gopala Fresh Malai Paneer
Paneer is a protein food, but not a lean one: it has more fat than protein, 25 g against 19 g per 100 g.
Myth: Is paneer a lean protein?
No. This paneer has 19 g protein but 25 g fat per 100 g, 20 g of it saturated. It is a useful protein food, but it is a rich one.
Recipes with Gopala Fresh Malai Paneer
Paneer works in bhurji, tikka and curries. Each 50 g gives 9.5 g protein, so the cooking fat and cream you add decide how rich the dish gets.
Paneer bhurji
Crumble 50 g per person into a pan with onion and tomato for 9.5 g protein a serving, using only a little oil since the paneer already has 25 g fat per 100 g.
Grilled paneer tikka
Marinate cubes in spices and curd, then grill them with peppers and onion so the 316 kcal per 100 g come with vegetables.
Paneer and vegetable wrap
Use about 50 g sautéed paneer with raw salad in a roti, which keeps the serve at 158 kcal from the paneer.
Gopala Fresh Malai Paneer: common questions
What is the CleanPlate score of Gopala Fresh Malai Paneer?
Gopala Fresh Malai Paneer is fresh paneer made from milk solids and nothing else, sold for cooking at home. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is as short as it gets, and risk is moderate because of the saturated fat. Fine a few times a week as a protein side, in modest portions. 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 Gopala Fresh Malai Paneer?
Per 100 g, Gopala Fresh Malai Paneer has 316 kcal, 19 g protein, 3 g carbohydrate, 25 g fat and 20 g saturated fat. One serve (50 g, one serving on the pack) has 158 kcal and 9.5 g protein.
What are the ingredients in Gopala Fresh Malai Paneer?
1 ingredient, in label order: Milk Solids.
Does Gopala Fresh Malai Paneer live up to its claims?
3 claims checked: 1 holds, 2 need care. "Malai Paneer" needs care: Malai suggests cream, but the label lists only milk solids, with no percentage. The richness is real: 25 g fat per 100 g, 20 g of it saturated. "The King of all dishes" needs care: This is a tagline, not a nutrition claim. The block gives 19 g protein and 485 mg calcium per 100 g, with 20 g saturated fat.
Who should limit Gopala Fresh Malai Paneer?
Most adults: a few times a week. A 50 g serve gives 9.5 g protein but also 10 g saturated fat. Children: a few times a week. Protein and 243 mg calcium per 50 g, with no additives, but rich in saturated fat. Heart health: occasionally. 20 g saturated fat per 100 g, four times the 5 g high line.
How much sugar, salt and saturated fat does Gopala Fresh Malai Paneer have?
Per 100 g, Gopala Fresh Malai Paneer has 0 g sugar and 20 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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