iD FreshCheese & Paneer#39 of 48 in categoryRating 3.3/5

iD Fresh Soft and Creamy Paneer (Pack of 2)

Red flags

  • Red flag: High saturated fat (15.4g)
  • Red flag: Contains trans fat (0.5g)

Green flags

  • Green flag: High protein (18g per 100g)
  • Green flag: No added sugar
  • Green flag: Low sodium

Ingredients, decoded

1 listed
  • Milk and Lemon Concentrate
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

High saturated fatNutrition per 100 g
CNutritionBIngredients3Risk
Energy301.7 kcal
Protein18 g
Carbohydrates1.2 g
Total sugars0 g
Added sugars0 g
Total fat23 g
Saturated fat15.4 g
Trans fat0.52 g
Cholesterol51.4 mg
Sodium21 mg
Calcium188 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Soft paneer from milk and lemon concentrate, high saturated fat

iD Fresh Soft and Creamy Paneer is a pack of two 200 g blocks made from milk and lemon concentrate. The nutrition panel is read from the clear per-100 g card; its declared energy is about 6 percent above the Atwater sum.

CleanPlate scores it CB3. The C for nutrition is middling: 18 g protein and some calcium per 100 g. The B for ingredients reflects a mix of whole and refined ingredients (led by milk and lemon concentrate), and almost no additives. The 3 for risk comes mainly from saturated fat (15.4 g per 100 g).

Claims vs reality

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

  • On the pack

    “MADE WITH LEMON CONCENTRATE NOT SYNTHETIC ACIDS”

    Holds

    The list shows lemon concentrate and no synthetic acid.

  • On the pack

    “NO ADDED PRESERVATIVES”

    Holds

    No preservative is listed.

  • On the pack

    “PANEER FROM NATURAL INGREDIENTS”

    Holds

    The list is milk and lemon concentrate only.

  • On the pack

    “100% authentic”

    Be careful

    Authentic is not a defined term; the front text was only partly legible.

How CB3 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
C

Adequate nutrient density

Protein
18 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
302 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
B

Good, few concerning additives

Base
Milk and Lemon Concentrate
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.

03 Risk nutrients1 to 5
3

Moderate risk

Added sugar
0 g
Sodium
21 mg
Saturated fat
15.4 g
Trans fat
0.52 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. No additives are listed.

Per 100 g: 302 kcal, 23 g fat of which 15.4 g saturated, 0 g sugar of which 0 g added, 18 g protein, 21 mg sodium. The pack back is too small to read, so the nutrition values come from the per-100 g card; the score is based on that card.

Ingredients to watch

  • Saturated fatConcern

    About 15.4 g per 100 g, so a 50 g portion gives about 8 g.

  • ProteinFine

    18 g per 100 g.

  • SodiumFine

    About 21 mg per 100 g.

Common misconceptions

Myth: "Creamy paneer is lower in fat"

Soft and creamy paneers are usually richer, and this one has 23 g of fat per 100 g.

Myth: "Lemon is just for taste"

It sets the milk, as vinegar does in other paneers.

How often, and how

  • Healthy adultsMost days
  • ChildrenMost days
  • Diabetes or prediabetesFine in moderation

Smarter ways to eat it

Use half a block

That gives about 18 g of protein with less saturated fat.

Pair with vegetables

Add peas or spinach for fibre.

Common questions

Is iD Fresh Soft and Creamy Paneer (Pack of 2) healthy?

iD Fresh Soft and Creamy Paneer (Pack of 2) scores CB3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. The main concerns are: High saturated fat (15.4g); Contains trans fat (0.5g). On the plus side: High protein (18g per 100g); No added sugar; Low sodium.

What does the CB3 score mean?

The first letter (C) grades nutritional value: adequate nutrient density. The second letter (B) grades ingredient and label integrity: good, few concerning additives. 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.

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