iD Fresh High Protein Paneer (56 g Protein)
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (28g per 100g)
- +Green flag: No added sugar
- +Green flag: No additives
Ingredients, decoded
2 listed- Milk
- Lemon concentrate
Our take
CleanPlate reviewVery high protein, little fat, and no calcium line
iD Fresh High Protein Paneer lists milk and lemon concentrate. The pack is 200 g, holds four serves, and the panel is printed per 100 g with a 50 g serve column.
CleanPlate scores it CA1. The C for nutrition is middling: 28 g protein per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by milk and lemon concentrate), and almost no additives. The 1 for risk is low: sodium, free sugar and saturated fat are all modest (sodium 122 mg, free sugar 0 g, saturated fat 2.5 g per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packHolds
“PANEER HIGH PROTEIN”
28 g per 100 g is well above the 11 g high-protein line.
- On the packHolds
“Low Fat”
Fat is 3 g per 100 g, exactly at the 3 g low-fat line.
- On the packBe careful
“56g PROTEIN”
True for the whole 200 g pack: it is 28 g per 100 g, or 14 g in each 50 g serve.
- On the packHolds
“No Preservatives”
The list is milk and lemon concentrate; no preservative is listed.
How CA1 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Adequate nutrient density
- Protein
- 28 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 163 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
- 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.
Clean
- Added sugar
- 0 g
- Sodium
- 122.4 mg
- Saturated fat
- 2.5 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 and lemon concentrate.
Per 100 g: 163 kcal, 3 g fat of which 2.5 g saturated, 0 g sugar of which 0 g added, 28 g protein, 122 mg sodium. Trans fat and polyunsaturated fat are printed as less than 0.05 g and less than 0.1 g; trans fat is scored as zero. The lemon concentrate is the coagulant and a very small share.
Ingredients to watch
- No micronutrients printedWorth watching
No calcium or other vitamin or mineral line is printed, so the nutrition grade rests on protein alone.
- SodiumFine
122.4 mg per 100 g, about a fifth of the 600 mg high line.
- FatFine
3 g per 100 g, with 2.5 g saturated.
- ProteinFine
28 g per 100 g, more than double the 11 g high line.
Common misconceptions
Myth: "High-protein paneer is a processed food"
The list is milk and a lemon coagulant, with no protein isolate or additive.
Myth: "More protein always means a better paneer"
Protein is 28 g here, but the label prints no calcium, so the full nutrient picture is not shown.
How often, and how
- Healthy adultsDaily
- ChildrenDaily
- Diabetes or prediabetesA good choice
Smarter ways to eat it
Soak first
The pack suggests soaking in lukewarm water for 30 seconds before use.
Count the serve, not the pack
The 56 g on the front is the whole 200 g pack; one 50 g serve is 14 g of protein.
Common questions
Is iD Fresh High Protein Paneer (56 g Protein) healthy?
iD Fresh High Protein Paneer (56 g Protein) scores CA1 (Very Good) on CleanPlate, which makes it a strong choice that holds up on nutrition and ingredients. We found no major red flags on its label. On the plus side: High protein (28g per 100g); No added sugar; No additives.
What does the CA1 score mean?
The first letter (C) grades nutritional value: adequate nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (1) grades risk nutrients (sugar, sodium, saturated fat): clean.
Last reviewed October 15, 2026. Scored with the CleanPlate method from the published label.