HeritageCheese & Paneer#7 of 48 in categoryRating 4.3/5

Heritage Fresh Paneer

Red flags

  • Red flag: High saturated fat (14.5g)
  • Red flag: Contains trans fat (0.9g)

Green flags

  • Green flag: High protein (16g per 100g)
  • Green flag: No added sugar

Ingredients, decoded

2 listed
  • Milk Solids
  • Citric Acid (INS 330)/ Vinegar & Glucono Delta Lactone (INS 575)
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

High saturated fatNutrition per 100 g
BNutritionAIngredients2Risk
Energy274 kcal
Protein16 g
Carbohydrates3 g
Added sugars0 g
Total fat22 g
Saturated fat14.5 g
Trans fat0.9 g
Cholesterol66 mg
Calcium480 mg
Vitamin A110 µg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Paneer with milk solids and an acid, no sodium printed

Heritage Fresh Paneer is a 200 g block of paneer made from milk solids with citric acid or vinegar and glucono delta lactone. The panel is printed per 100 g.

CleanPlate scores it BA2. The B for nutrition reflects 16 g protein and natural calcium per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by milk solids), and almost no additives. The 2 for risk comes mainly from saturated fat (14.5 g per 100 g); no sodium is printed, so none is counted.

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • Retail listing

    “Rich in Protein”

    Holds

    16 g of protein per 100 g is above the high-protein line.

How BA2 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
B

Good nutrient density

Protein
16 g
Fibre
Not declared
Vitamins and minerals
Calcium, Vitamin A
Energy
274 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.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Milk Solids
Sweeteners
None added
Additives
1
Flagged
None

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
2

Low risk

Added sugar
0 g
Saturated fat
14.5 g
Trans fat
0.9 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?

Milk solids and an acid, printed as citric acid (INS 330) or vinegar and glucono delta lactone (INS 575). No percentages are declared.

Per 100 g: 274 kcal, 22 g fat of which 14.5 g saturated, 16 g protein. The panel prints no sodium line; an older draft read 25 mg from the listing, which is not on the panel. A missing sodium is not credited as a risk, so the score is provisional until the real pack is checked. The slash between the acids is printed on the pack and is read as is; the earlier draft read the pack without citric acid. Trans fat (0.9 g per 100 g) is natural dairy trans fat and is not counted. The 200 g net quantity comes from the listing. The pack photos show no veg mark.

Ingredients to watch

  • SodiumWorth watching

    Not printed on the panel, so it cannot be checked.

  • Saturated fatWorth watching

    14.5 g per 100 g, almost three times the 5 g line, though dairy fat is weighted lightly.

  • ProteinFine

    16 g per 100 g.

  • CalciumFine

    480 mg per 100 g.

Common misconceptions

Myth: "Paneer has no salt"

That is why the missing sodium line matters: it is not printed here.

Myth: "Fresh paneer is low in fat"

It has 22 g of fat per 100 g.

How often, and how

  • Healthy adultsDaily
  • ChildrenDaily
  • Diabetes or prediabetesA good choice

Smarter ways to eat it

Check the pack

Confirm the sodium and the acid line on the real pack.

Portion it

A 50 g serving is 137 kcal and 8 g of protein.

Common questions

Is Heritage Fresh Paneer healthy?

Heritage Fresh Paneer scores BA2 (Very Good) on CleanPlate, which makes it a strong choice that holds up on nutrition and ingredients. The main concerns are: High saturated fat (14.5g); Contains trans fat (0.9g). On the plus side: High protein (16g per 100g); No added sugar.

What does the BA2 score mean?

The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (2) grades risk nutrients (sugar, sodium, saturated fat): low risk.

Last reviewed October 18, 2026. Scored with the CleanPlate method from the published label.

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