Gowardhan Classic Block Paneer
Red flags
- −Red flag: High saturated fat (14.7g)
- −Red flag: Contains trans fat (1g)
Green flags
- +Green flag: High protein (18g per 100g)
- +Green flag: Low sodium
- +Green flag: No additives
Ingredients, decoded
2 listed- Pasteurized Cow's milk
- Vinegar
Our take
CleanPlate reviewBlock paneer from milk and vinegar, high in saturated fat
Gowardhan Classic Block Paneer is a 200 g block made from pasteurized cow's milk with vinegar as the only other ingredient. The pack panel is printed per 100 g and used as printed.
CleanPlate scores it AA3. The A for nutrition reflects 18 g protein and natural calcium and vitamin A per 100 g. The A for ingredients reflects a mix of whole and refined ingredients (led by pasteurized cow's milk and vinegar), and almost no additives. The 3 for risk comes mainly from saturated fat (14.7 g per 100 g) and sodium (100 mg per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packHolds
“High Protein”
18 g protein per 100 g gives about a quarter of the energy from protein, which meets the high-protein test.
- On the packHolds
“Source of Calcium”
The panel shows 400 mg calcium per 100 g, about 40 percent of the daily value.
- On the packHolds
“Made from Cow's Milk”
Pasteurized cow's milk is the first and main ingredient.
- On the packPartly true
“Medium Fat Paneer”
The fat is 23 g per 100 g, and most of it is saturated, so the fat level is high for a paneer labelled medium.
How AA3 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Exceptional nutrient density
- Protein
- 18 g
- Fibre
- Not declared
- Vitamins and minerals
- Vitamin A, Calcium
- Energy
- 287 kcal
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.
Clean, minimally processed
- Base
- Pasteurized Cow's milk
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
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
- Sodium
- 100 mg
- Saturated fat
- 14.7 g
- Trans fat
- 1 g
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
A closer look
Does the label add up?
Pasteurized cow's milk and vinegar. No additives are listed.
Per 100 g: 287 kcal, 23 g fat of which 14.7 g saturated, 0 g sugar, 18 g protein, 100 mg sodium. The pack carries two nutrition panels that differ (287 kcal and 18 g protein, or 248 kcal and 15 g protein per 100 g). The 287 kcal panel is used, as chosen by CleanPlate; the other would also give a top nutrition grade.
Ingredients to watch
- Saturated fatConcern
About 14.7 g per 100 g, so a 50 g portion gives about 7 g.
- ProteinFine
18 g per 100 g, a strong protein source for a vegetarian meal.
- SodiumFine
About 100 mg per 100 g, low for a cheese-type food.
Common misconceptions
Myth: "Paneer is a lean protein"
The protein is high, but the fat is also high at about 23 g per 100 g, mostly saturated.
Myth: "Any paneer is the same"
Block paneer from a different brand can differ in fat, so the panel matters more than the name.
How often, and how
- Healthy adultsDaily
- ChildrenDaily
- Diabetes or prediabetesA good choice
Smarter ways to eat it
Cut the portion
A 50 g serving keeps most of the protein and halves the saturated fat compared with a 100 g block.
Pair it with vegetables
Cook it with peas or spinach so the meal is not built on the paneer alone.
Common questions
Is Gowardhan Classic Block Paneer healthy?
Gowardhan Classic Block Paneer scores AA3 (Very Good) on CleanPlate, which makes it a strong choice that holds up on nutrition and ingredients. The main concerns are: High saturated fat (14.7g); Contains trans fat (1g). On the plus side: High protein (18g per 100g); Low sodium; No additives.
What does the AA3 score mean?
The first letter (A) grades nutritional value: exceptional nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.
Last reviewed October 18, 2026. Scored with the CleanPlate method from the published label.
Better Cheese & Paneer
All 48 →- FruBon Low Fat High Protein Paneer
- −Red flag: Contains trans fat (0.3g)
- +Green flag: High protein (24.5g per 100g)
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- +Green flag: Source of protein (8.2g)
- +Green flag: No added sugar
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- +Green flag: High protein (22.5g per 100g)
- +Green flag: Low sodium
- Pro Plant Premium Tofu
- +Green flag: High protein (18g per 100g)
- +Green flag: No additives