Khetika Soft & Malaidar Paneer
Published
Khetika Soft & Malaidar Paneer is a fresh paneer block made from only milk solids and lemon concentrate. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is as short and clean as a label gets, and risk is moderate because of the saturated fat. A useful cooking protein, best in sensible portions.
Ingredients, decoded
2 listed- Milk Solids
- Lemon Concentrate
1 teaspoon of sugar in every 100 g · 4 g total sugar, 5 g a teaspoon
| Energy | 320 kcal |
|---|---|
| Protein | 20 g |
| Carbohydrates | 4 g |
| Total sugars | 4 g |
| Added sugars | 0 g |
| Total fat | 25 g |
| Saturated fat | 18 g |
| Trans fat | 0 g |
| Cholesterol | 65 mg |
| Sodium | 50 mg |
| Calcium | 480 mg |
Think this score is wrong?
What to know about Khetika Soft & Malaidar Paneer
A two-ingredient paneer with 18 g saturated fat
Khetika Soft & Malaidar Paneer is a 200 g refrigerated block of paneer made from milk solids, curdled with lemon concentrate. No percentages are declared for either. It is bought for home cooking: curries, bhurji and grills, by people who want a plain paneer with nothing added.
Per 100 g it has 320 kcal, 20 g protein, 25 g fat and 18 g saturated fat, with 50 mg sodium and 480 mg calcium. The pack prints a 50 g serve, which gives 160 kcal, 10 g protein and 9 g saturated fat, so a whole pack holds 40 g protein. No sugar is added, and the 4 g of sugar per 100 g is all from the milk.
The front promises zero preservatives and no vinegar, and the ingredient list agrees: lemon is the only acid named. The name promises softness, which is a matter of texture rather than numbers. CleanPlate scores it BA3.
Why Khetika Soft & Malaidar Paneer scores BA3
Nutrition is a B on 20 g protein and 480 mg calcium per 100 g. Ingredients are an A with only milk solids and lemon concentrate, and risk is a 3 on 18 g saturated fat per 100 g.
Good nutrient density
- Protein
- 20 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 320 kcal
01 Nutrition density: why B
Protein is 20 g per 100 g, about a quarter of the calories, and a 50 g serve gives 10 g. The protein comes from milk solids, which is a complete animal protein source.
Calcium is 480 mg per 100 g, which adds a micronutrient bonus. No fibre is declared, as expected for paneer, so the grade rests on protein and calcium.
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. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Milk Solids
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
Only two ingredients are listed, milk solids and lemon concentrate, and no additive of any kind. There is no preservative, dye, flavouring or hydrogenated fat, so nothing costs ingredient points.
The label claims are backed by the list, so no points are lost for a hollow promise. The only gap is that no percentage is given for either ingredient.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 50 mg
- Saturated fat
- 18 g
- Trans fat
- 0 g
03 Load risk: why 3
Saturated fat is the main driver: 18 g per 100 g, more than three times the 5 g high line. One 50 g serve has 9 g.
Energy adds a little at 320 kcal per 100 g, 160 per serve. Sodium is low at 50 mg per 100 g, and added sugar and trans fat are both 0 g, so they play no part.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High saturated fat (18g)
Green flags
- +Green flag: High protein (20g per 100g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Khetika Soft & Malaidar Paneer live up to its claims?
The preservative, vinegar and protein claims all hold. The pack says 40 g protein, which matches 20 g per 100 g across 200 g. Milk solids, not milk, is what the list names.
- On the packHolds
“Zero Preservatives”
Only milk solids and lemon concentrate are listed. No preservative or other additive appears.
- On the packHolds
“No Vinegar”
Lemon concentrate is the only acid named in the list, so no vinegar is used.
- On the packHolds
“Made with Lemon Concentrate”
Lemon concentrate is the second and last ingredient. It is what curdles the milk, though no percentage is declared.
- Retail listingHolds
“40g Protein in every pack”
The panel shows 20 g protein per 100 g, so a 200 g pack holds 40 g.
- Retail listingBe careful
“Made from pure milk”
The ingredient list names milk solids, not milk, as the base. It is the only dairy ingredient, but the wording is looser than the list.
What's in Khetika Soft & Malaidar Paneer?
Milk solids lead and lemon concentrate is the only other ingredient, with no additives. The one thing to watch is the saturated fat that comes with the milk fat.
The ingredient list, read for you
Milk solids come first and make up the whole body of the paneer, which is where the 20 g protein and 25 g fat per 100 g come from. Lemon concentrate is the only other ingredient and is the acid that curdles the milk. No percentages are declared.
Ingredients to watch
- Saturated fatConcern
18 g per 100 g, from the milk fat. A 50 g serve has 9 g.
- Energy and cholesterolWorth watching
320 kcal and 65 mg cholesterol per 100 g, so 160 kcal and about 33 mg in a 50 g serve.
- Protein and calciumFine
20 g protein and 480 mg calcium per 100 g, with 10 g protein in a 50 g serve.
- Short, additive-free listFine
Milk solids and lemon concentrate only, with 0 g added sugar, 0 g trans fat and 50 mg sodium per 100 g.
What it doesn’t have
- No fibre is declared, which is normal for paneer.
- No percentage is given for the milk solids or the lemon concentrate.
Who should eat Khetika Soft & Malaidar Paneer?
A few times a week suits most adults and children. Anyone watching heart health should go lighter, and anyone with lactose intolerance should check with their doctor.
- Most adultsA few times a week
10 g protein per serve, but 9 g saturated fat comes with it.
- ChildrenA few times a week
480 mg calcium per 100 g, with 18 g saturated fat per 100 g to keep in mind.
- Heart healthOccasionally
18 g saturated fat and 65 mg cholesterol per 100 g.
- Lactose intoleranceCheck with your doctor
All 4 g of sugar per 100 g comes from the milk.
Myths about Khetika Soft & Malaidar Paneer
Paneer is a protein food, but not a lean one: it has 25 g fat per 100 g, and about 70% of its calories come from fat.
Myth: Is paneer a lean protein?
No. Paneer is a strong protein source at 20 g per 100 g, but it carries 25 g fat and 18 g saturated fat in the same 100 g. About 70% of its calories come from fat.
Recipes with Khetika Soft & Malaidar Paneer
Grill, crumble or add it late to curries. A 50 g serve gives 10 g protein, and little extra oil keeps the saturated fat from doubling.
Paneer bhurji
Crumble a 50 g serve for 10 g protein, and cook it with vegetables and only a little oil, since the paneer already brings 12.5 g fat.
Grilled paneer tikka
Soak cubes in warm water for 5 to 7 minutes to keep them soft, then grill them without extra butter, as 18 g saturated fat per 100 g is already high.
Paneer in dal or vegetable curry
Add the cubes near the end so they do not turn rubbery. Use a tomato or dal base rather than cream, which adds more saturated fat.
Khetika Soft & Malaidar Paneer: common questions
What is the CleanPlate score of Khetika Soft & Malaidar Paneer?
Khetika Soft & Malaidar Paneer is a fresh paneer block made from only milk solids and lemon concentrate. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is as short and clean as a label gets, and risk is moderate because of the saturated fat. A useful cooking protein, best in sensible portions. Nutrition B, ingredients A, load risk 3; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Khetika Soft & Malaidar Paneer?
Per 100 g, Khetika Soft & Malaidar Paneer has 320 kcal, 20 g protein, 4 g carbohydrate, 25 g fat and 18 g saturated fat. One serve (1 serve, 50 g) has 160 kcal and 10 g protein.
What are the ingredients in Khetika Soft & Malaidar Paneer?
2 ingredients, in label order: Milk Solids, Lemon Concentrate.
Does Khetika Soft & Malaidar Paneer live up to its claims?
5 claims checked: 4 hold, 1 needs care. "Made from pure milk" needs care: The ingredient list names milk solids, not milk, as the base. It is the only dairy ingredient, but the wording is looser than the list.
Who should limit Khetika Soft & Malaidar Paneer?
Most adults: a few times a week. 10 g protein per serve, but 9 g saturated fat comes with it. Children: a few times a week. 480 mg calcium per 100 g, with 18 g saturated fat per 100 g to keep in mind. Heart health: occasionally. 18 g saturated fat and 65 mg cholesterol per 100 g.
How much sugar, salt and saturated fat does Khetika Soft & Malaidar Paneer have?
Per 100 g, Khetika Soft & Malaidar Paneer has 0 g added sugar, 50 mg sodium (about 0.1 g salt) and 18 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in saturated fat.
Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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