iD FreshFrozen Ready Meals & Snacks#73 of 120 in categoryRating 3/5

iD Fresh Paneer Paratha

Red flags

  • Red flag: High saturated fat (7.7g)
  • Red flag: Refined flour (maida) base

Green flags

  • Green flag: Source of protein (10.4g)
  • Green flag: No added sugar

Ingredients, decoded

14 listed
  • Paneer (Cottage Cheese (50%))
  • Wheat Flour (18%)
  • RO-Purified Water
  • Refined Wheat Flour
  • Sunflower Oil
  • Green Chilli
  • Iodized Salt
  • Ginger
  • Coriander Leaves
  • Mixed Spices (Coriander, Cumin, Cinnamon, Nutmeg, Sesame, Cardamom, Clove, Bay Leaf, Star Anise, Chilli, Carom, Mace, Stone Flower)
  • Dry Mango Powder
  • Chilli Flakes
  • Asafoetida
  • Black Pepper
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

High saturated fatNutrition per 100 g
ENutritionAIngredients3Risk
Energy382 kcal
Protein10.4 g
Carbohydrates60 g
Total sugars0.17 g
Added sugars0 g
Dietary fibre1.9 g
Total fat11.1 g
Saturated fat7.7 g
Trans fat0 g
Cholesterol0 mg
Sodium160 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Paneer paratha, 50% paneer, low sodium, 7.7 g saturated fat

iD Fresh Paneer Paratha is a 400 g pack of four 100 g frozen parathas, marked veg, with paneer declared at 50% inside the filling. The panel is per 100 g and agrees with the listing.

CleanPlate scores it EA3. The E for nutrition is low: almost no credited protein, fibre or micronutrients per 100 g; its 10.4 g of protein earns no credit because it is under 2.75 g per 100 kcal. The A for ingredients reflects a mix of whole and refined ingredients (led by paneer, wheat flour and refined wheat flour), and almost no additives. The 3 for risk comes mainly from saturated fat (7.7 g per 100 g) and calories (382 kcal per 100 g).

Claims vs reality

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

  • On the pack

    “No Preservatives”

    Holds

    The list has no preservative.

  • On the pack

    “Premium Ingredients”

    Be careful

    A general claim with no measurable test.

How EA3 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
E

Very low nutrient density

Protein
10.4 g
Fibre
1.9 g
Vitamins and minerals
None declared
Energy
382 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
Paneer)
Main fat
Sunflower Oil
Sweeteners
None added
Additives
0
Flagged
Refined Wheat Flour (Maida)

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
3

Moderate risk

Added sugar
0 g
Sodium
160 mg
Saturated fat
7.7 g
Trans fat
0 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?

Paneer (cottage cheese 50%), wheat flour (18%), refined wheat flour, sunflower oil, green chilli, salt, ginger, coriander leaves and spices, with no additives.

Per 100 g: 382 kcal, 11.1 g fat of which 7.7 g saturated, 0.17 g sugar of which 0 g added, 1.93 g fibre, 10.4 g protein, 160 mg sodium. The panel (382 kcal, 60 g carbohydrate) was re-read clearly on the pack. The 50% paneer share may describe the filling only, so the declared values are used as printed.

Ingredients to watch

  • Saturated fatConcern

    About 7.7 g per 100 g.

  • ProteinWorth watching

    About 10.4 g per 100 g.

  • SodiumFine

    About 160 mg per 100 g.

  • Added sugarFine

    None.

Common misconceptions

Myth: "Paneer paratha is a protein meal"

The paneer brings 7.7 g saturated fat and only 10 g protein per 100 g.

Myth: "No preservatives means light"

The list is clean, but the declared energy is high at 382 kcal per 100 g.

How often, and how

  • Healthy adultsOccasionally
  • ChildrenRarely
  • Diabetes or prediabetesLimit

Smarter ways to eat it

Cook on a dry tawa

No extra ghee needed.

Serve with salad and curd

Adds fibre and cools the spice.

Common questions

Is iD Fresh Paneer Paratha healthy?

iD Fresh Paneer Paratha scores EA3 (Poor) on CleanPlate, which makes it best kept as a rare treat rather than a regular buy. The main concerns are: High saturated fat (7.7g); Refined flour (maida) base. On the plus side: Source of protein (10.4g); No added sugar.

What does the EA3 score mean?

The first letter (E) grades nutritional value: very low 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.

Which ingredients in iD Fresh Paneer Paratha should I watch?

Refined Wheat Flour (Refined Wheat Flour (Maida)).

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

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