Govind Fresh Paneer
Published
Govind Fresh Paneer is a fresh Indian cheese made from milk and citric acid alone. It scores DA2: low on nutrition because the protein is moderate for the calories, top marks on ingredients with just two items listed, and a low risk grade because only the energy counts against it. A useful cooking staple a few times a week.
Ingredients, decoded
2 listed- Standardized Milk
- Citric Acid
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 318 kcal |
|---|---|
| Protein | 17.6 g |
| Carbohydrates | 7.5 g |
| Total sugars | 0 g |
| Total fat | 24.9 g |
Think this score is wrong?
What to know about Govind Fresh Paneer
Two-ingredient paneer, 318 kcal per 100 g
Govind Fresh Paneer is a 200 g block of fresh paneer made from standardized milk and citric acid, with no declared percentages. It is bought as a plain cooking cheese for curries, bhurji and grills, and the front says it is made from cow milk.
Per 100 g you get 318 kcal, 17.6 g protein, 7.5 g carbohydrate, 0 g sugar and 24.87 g fat. In a typical 50 g serve that is about 159 kcal, 8.8 g protein and 12.4 g fat. The panel prints no sodium and no saturated fat line.
The pack says fresh paneer and a rich source of protein, and the list backs the first with two plain ingredients. The protein is real, though fat is the larger share by weight. CleanPlate scores it DA2.
Why Govind Fresh Paneer scores DA2
Nutrition is a D because 17.6 g protein comes with 318 kcal per 100 g and no fibre or micronutrients. Ingredients are an A with just milk and citric acid, and risk is a 2 because energy is the only load.
Low nutrient density
- Protein
- 17.6 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 318 kcal
01 Nutrition density: why D
Protein is 17.6 g per 100 g, about 5.5 g per 100 kcal, and nearly all of it comes from the milk. That is solid, but it sits beside 318 kcal and 24.87 g fat per 100 g.
No fibre, vitamins or minerals are declared, so nothing else lifts the grade.
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
- Standardized Milk
- Sweeteners
- None added
- Additives
- 1
- Flagged
- None
02 Ingredient integrity: why A
Only two items are listed: standardized milk and citric acid. Citric acid (330) costs no ingredient points.
No hydrogenated fat, sweetener, colour or flavouring is listed, and no label promise is hollow, so the grade is a clean A.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Total sugar
- 0 g
03 Load risk: why 2
Sugar is 0 g, no trans fat is listed, and the panel prints no sodium or saturated fat line, so the grade rests on energy at 318 kcal per 100 g.
The back of the pack says saturated fat is not more than 14.24 g per 100 g, which is a ceiling rather than a measured value. Trans fat is capped at 0.1 g per 100 g.
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)
Does Govind Fresh Paneer live up to its claims?
The protein and fresh paneer claims hold, and the milk source is plain. The saturated fat footnote on the back is a ceiling, not a measured figure.
- On the packHolds
“A Rich Source of Protein”
17.6 g protein per 100 g, about 8.8 g in a 50 g serve, all from the milk.
- Product nameHolds
“Fresh Paneer”
The list is standardized milk and citric acid only, with nothing else added.
- On the packHolds
“Made from Cow Milk”
The list says standardized milk without naming the animal, and the front states cow milk. Nothing else is listed.
- On the packBe careful
“Saturated fat not more than 14.24%”
This is an upper limit printed on the back, not a measured figure, and the nutrition panel has no saturated fat line. Real content could be lower, but up to 14.24 g per 100 g is still a lot.
What's in Govind Fresh Paneer?
Standardized milk and citric acid are the whole list, and neither costs ingredient points. The things to watch are the fat and the missing sodium line.
The ingredient list, read for you
Standardized milk is the base and citric acid is the only other item, used to set the milk into paneer. No percentages are declared, and the pack lists milk solids as the allergen.
Ingredients to watch
- Fat and energyConcern
24.87 g fat and 318 kcal per 100 g, so a typical 50 g serve gives about 12.4 g fat and 159 kcal. Energy is what sets the risk grade.
- Saturated fat (ceiling only)Worth watching
The pack says not more than 14.24 g per 100 g but the panel gives no measured value. Treat it as potentially high.
- No sodium on the panelWorth watching
Sodium is not printed, so the salt level is unknown. Only milk and citric acid are listed.
- ProteinFine
17.6 g per 100 g from milk, about 8.8 g in 50 g.
- Citric acid (330)Fine
The only additive, and it costs no ingredient points.
What it doesn’t have
- No fibre, vitamins or minerals are declared, and the panel has no sodium or saturated fat line.
Who should eat Govind Fresh Paneer?
A few times a week for most adults and children, and occasionally for anyone watching heart health, since the fat is high. Lactose sensitivity is one to check with a doctor.
- Most adultsA few times a week
17.6 g protein, but 318 kcal and 24.87 g fat per 100 g.
- ChildrenA few times a week
Plain milk protein with no sugar, but fat is high at 24.87 g per 100 g.
- Heart healthOccasionally
Saturated fat may be up to 14.24 g per 100 g, so keep portions small.
- Lactose intoleranceCheck with your doctor
Milk is the only ingredient and the pack lists milk solids as an allergen.
Myths about Govind Fresh Paneer
Paneer has plenty of protein, but it is not a lean protein: fat outweighs protein by weight at 24.87 g against 17.6 g per 100 g.
Myth: Is paneer a lean protein?
No. It has 17.6 g protein per 100 g, but 24.87 g fat, so there is more fat than protein by weight and 318 kcal.
Recipes with Govind Fresh Paneer
Paneer works in bhurji, palak paneer and grills. Dry-cooked methods keep the 24.87 g fat per 100 g from rising further.
Paneer bhurji
Crumble about 50 g per person into a dry pan with onion and tomato, so the 8.8 g protein per serve does not come with extra oil.
Palak paneer
Cube the paneer into a spinach gravy and go easy on cream, since the block already has 24.87 g fat per 100 g.
Grilled paneer tikka
Marinate in spices and grill or dry-roast, which adds flavour without adding to the 318 kcal per 100 g.
Govind Fresh Paneer: common questions
What is the CleanPlate score of Govind Fresh Paneer?
Govind Fresh Paneer is a fresh Indian cheese made from milk and citric acid alone. It scores DA2: low on nutrition because the protein is moderate for the calories, top marks on ingredients with just two items listed, and a low risk grade because only the energy counts against it. A useful cooking staple a few times a week. Nutrition D, 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 Govind Fresh Paneer?
Per 100 g, Govind Fresh Paneer has 318 kcal, 17.6 g protein, 7.5 g carbohydrate, 24.9 g fat and 0 g sugar. One serve (50 g, typical serve) has 159 kcal and 8.8 g protein.
What are the ingredients in Govind Fresh Paneer?
2 ingredients, in label order: Standardized Milk, Citric Acid.
Does Govind Fresh Paneer live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Saturated fat not more than 14.24%" needs care: This is an upper limit printed on the back, not a measured figure, and the nutrition panel has no saturated fat line. Real content could be lower, but up to 14.24 g per 100 g is still a lot.
Who should limit Govind Fresh Paneer?
Most adults: a few times a week. 17.6 g protein, but 318 kcal and 24.87 g fat per 100 g. Children: a few times a week. Plain milk protein with no sugar, but fat is high at 24.87 g per 100 g. Heart health: occasionally. Saturated fat may be up to 14.24 g per 100 g, so keep portions small.
How much sugar, salt and saturated fat does Govind Fresh Paneer have?
Per 100 g, Govind Fresh Paneer has 0 g sugar. 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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