Lotus Dairy Soft Paneer
Published
Lotus Dairy Soft Paneer is a soft fresh paneer made from just milk solids and a setting acid. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is as short and clean as it gets, and risk is moderate because of the saturated fat. Works as a protein food in sensible portions, but it is not a lean one.
Ingredients, decoded
2 listed- Milk soilds
- glucono delta-lactone
½ teaspoon of sugar in every 100 g · 3.7 g total sugar, 5 g a teaspoon
| Energy | 303 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 3.7 g |
| Total sugars | 3.7 g |
| Added sugars | 0 g |
| Total fat | 24 g |
| Saturated fat | 15.6 g |
| Trans fat | 0.2 g |
| Cholesterol | 96 mg |
| Sodium | 114 mg |
| Calcium | 508 mg |
Think this score is wrong?
What to know about Lotus Dairy Soft Paneer
Soft paneer: 18 g protein, 15.6 g saturated fat
Lotus Dairy Soft Paneer is a 200 g pack of fresh paneer with a two-item ingredient list: milk solids and glucono delta-lactone, an acid used to set the milk. It is bought by home cooks who want a softer, creamier block than the firm, crumbly kind, and no percentages are declared for the milk solids.
Per 100 g, which is also the serve printed on the pack, you get 303 kcal, 18 g protein and 508 mg calcium. The cost is in the fat: 24 g per 100 g, with 15.6 g saturated and 96 mg cholesterol. Sodium is modest at 114 mg, and added sugar is 0 g.
The pack promises creamy, soft and no preservatives, and the list agrees: nothing else is added. Words such as light and protein packed are looser, since the fat is higher than the protein. CleanPlate scores it BA3.
Why Lotus Dairy Soft Paneer scores BA3
Nutrition is a B on 18 g protein and 508 mg calcium per 100 g. Ingredients are an A with only milk solids and one setting acid, and risk is a 3 because of 15.6 g saturated fat.
Good nutrient density
- Protein
- 18 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 303 kcal
01 Nutrition density: why B
Protein is 18 g per 100 g, about 24% of the calories, and it comes entirely from milk solids. Calcium is 508 mg per 100 g, which earns a strong bonus for micronutrients.
No fibre is declared, which is normal for paneer. Energy is 303 kcal per 100 g, and 24 g fat makes up about 71% of it.
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 soilds
- Main fat
- Milk soilds
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list has two items, milk solids and glucono delta-lactone, so there are no additives of concern and no label promise that the ingredients contradict. Nothing costs ingredient points.
The no-preservatives claim is consistent with the list. The milk solids have no declared percentage, but with only one other ingredient the make-up is clear.
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
- 114 mg
- Saturated fat
- 15.6 g
- Trans fat
- 0.2 g
03 Load risk: why 3
Saturated fat is the main driver: 15.6 g per 100 g, more than three times the 5 g high line. That alone accounts for most of the risk number.
Energy adds a little, and sodium at 114 mg per 100 g is low. Added sugar is 0 g, and the 0.2 g trans fat declared is accepted because no hydrogenated fat is listed.
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 (15.6g)
Green flags
- +Green flag: Source of protein (18g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Lotus Dairy Soft Paneer live up to its claims?
No preservatives and creamy and soft both hold. Protein packed is true but framed, since fat is 24 g against 18 g protein per 100 g.
- On the packHolds
“No preservatives”
No preservative is listed. The only additive is glucono delta-lactone, an acid used to set the milk.
- On the packBe careful
“Protein packed”
Protein is 18 g per 100 g, about 24% of calories. That is a solid amount, but fat is higher at 24 g per 100 g.
- On the packHolds
“Creamy & Soft”
The texture claim fits a product with 24 g fat per 100 g and only milk solids and a setting acid in the list.
- On the packBe careful
“Light. Wholesome. Soft Paneer.”
Light is hard to square with 303 kcal and 15.6 g saturated fat per 100 g. Wholesome is a loose word, though the two-item list is simple.
What's in Lotus Dairy Soft Paneer?
Milk solids lead a two-item list, followed by glucono delta-lactone. Nothing is hidden, and the saturated fat is the one thing to watch.
The ingredient list, read for you
Milk solids come first and make up almost all of the paneer, with no percentage declared. Glucono delta-lactone follows as the acid that sets the milk into a soft curd. Nothing else is added, so there is no flavouring, colour or thickener.
Ingredients to watch
- Saturated fatConcern
15.6 g per 100 g, from milk fat. That is the main reason risk is a 3, and 100 g is the serve on the pack.
- Energy and total fatWorth watching
303 kcal and 24 g fat per 100 g, so fat gives about 71% of the calories.
- Cholesterol and trans fatWorth watching
96 mg cholesterol and 0.2 g trans fat per 100 g are declared. No hydrogenated fat is listed.
- Short ingredient listFine
Only milk solids and glucono delta-lactone, with no additives of concern and no added sugar.
- Protein and calciumFine
18 g protein and 508 mg calcium per 100 g, with sodium low at 114 mg.
What it doesn’t have
- No percentage is given for the milk solids.
- No fibre is declared, as expected for a milk product.
Who should eat Lotus Dairy Soft Paneer?
A few times a week for most adults and children in modest portions. Occasionally for anyone watching heart health, because of 15.6 g saturated fat per 100 g.
- Most adultsA few times a week
18 g protein per 100 g, but 15.6 g saturated fat is over three times the high line.
- ChildrenA few times a week
508 mg calcium and 18 g protein per 100 g, in a smaller portion given the 15.6 g saturated fat.
- Heart healthOccasionally
15.6 g saturated fat and 96 mg cholesterol per 100 g.
- Lactose intoleranceCheck with your doctor
It is a milk product with 3.7 g sugars per 100 g, and the lactose share is not declared.
Myths about Lotus Dairy Soft Paneer
Paneer is a protein food, not a lean one. At 24 g fat per 100 g, it has more fat than protein.
Myth: Is paneer a lean protein?
Not really. This paneer has 18 g protein but 24 g fat per 100 g, with 15.6 g of it saturated. It is a useful protein food, but the fat is a bigger share of the calories than the protein.
Recipes with Lotus Dairy Soft Paneer
Soft paneer suits quick gravies, bhurji and wraps, where its 18 g protein per 100 g carries the dish and you can keep added oil low.
Paneer bhurji
Crumble the soft paneer into a pan with onion and tomato, and use little oil, since the paneer already has 24 g fat per 100 g.
Palak paneer
Cube it into a spinach gravy, where the vegetables add bulk to the 18 g protein per 100 g.
Paneer wrap
Pan-toast slices with peppers and mint chutney in a roti, using about half of the pack's 100 g serve per wrap.
Lotus Dairy Soft Paneer: common questions
What is the CleanPlate score of Lotus Dairy Soft Paneer?
Lotus Dairy Soft Paneer is a soft fresh paneer made from just milk solids and a setting acid. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is as short and clean as it gets, and risk is moderate because of the saturated fat. Works as a protein food in sensible portions, but it is not a lean one. 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 Lotus Dairy Soft Paneer?
Per 100 g, Lotus Dairy Soft Paneer has 303 kcal, 18 g protein, 3.7 g carbohydrate, 24 g fat and 15.6 g saturated fat. One serve (100 g, the serve on the pack) has 303 kcal and 18 g protein.
What are the ingredients in Lotus Dairy Soft Paneer?
2 ingredients, in label order: Milk soilds, glucono delta-lactone.
Does Lotus Dairy Soft Paneer live up to its claims?
4 claims checked: 2 hold, 2 need care. "Protein packed" needs care: Protein is 18 g per 100 g, about 24% of calories. That is a solid amount, but fat is higher at 24 g per 100 g. "Light. Wholesome. Soft Paneer." needs care: Light is hard to square with 303 kcal and 15.6 g saturated fat per 100 g. Wholesome is a loose word, though the two-item list is simple.
Who should limit Lotus Dairy Soft Paneer?
Most adults: a few times a week. 18 g protein per 100 g, but 15.6 g saturated fat is over three times the high line. Children: a few times a week. 508 mg calcium and 18 g protein per 100 g, in a smaller portion given the 15.6 g saturated fat. Heart health: occasionally. 15.6 g saturated fat and 96 mg cholesterol per 100 g.
How much sugar, salt and saturated fat does Lotus Dairy Soft Paneer have?
Per 100 g, Lotus Dairy Soft Paneer has 0 g added sugar, 114 mg sodium (about 0.3 g salt) and 15.6 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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