Milky MistCheese & Paneer#10 of 48 in categoryRating 4.3/5

Milky Mist Low Fat High Protein Paneer

Red flags

  • Red flag: High saturated fat (6.1g)

Green flags

  • Green flag: High protein (25g per 100g)
  • Green flag: No added sugar
  • Green flag: No additives

Ingredients, decoded

1 listed
  • Milk Solids & Vinegar
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

LPack claim not backed upHigh saturated fatNutrition per 100 g
BNutritionAIngredients2Risk
Energy203.8 kcal
Protein25 g
Carbohydrates5.7 g
Total sugars5.7 g
Added sugars0 g
Total fat9 g
Saturated fat6.1 g
Trans fat0 g
Cholesterol24 mg
Sodium125 mg
Calcium529 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Low-fat paneer with 25 g protein and low risk

Milky Mist Low Fat High Protein Paneer is a 200 g block made from milk solids and vinegar. The back-of-pack panel is printed per 100 g and used as printed.

CleanPlate scores it [L]BA2. The B for nutrition reflects 25 g protein and natural calcium per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by milk solids & vinegar), and almost no additives. The [L] marks a hollow label promise: the claim "Low Fat High Protein Paneer" does not hold: fat 9 g is over the low-fat line. The 2 for risk is low: sodium, free sugar and saturated fat are all modest (sodium 125 mg, free sugar 0 g, saturated fat 6.1 g per 100 g).

Claims vs reality

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

  • On the pack

    “HIGH PROTEIN 50g PROTEIN”

    Holds

    The panel shows 25 g protein per 100 g, so a 200 g block carries about 50 g.

  • On the pack

    “LOW FAT PANEER”

    Misleading

    The panel shows 9 g fat per 100 g, above the 3 g line for a low-fat claim, even though it is far less than regular paneer.

  • Retail listing

    “No Added Sugar”

    Holds

    No sugar is listed and the panel prints 0 g added sugar.

How BA2 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
B

Good nutrient density

Protein
25 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
204 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
Milk Solids & Vinegar
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
2

Low risk

Added sugar
0 g
Sodium
125 mg
Saturated fat
6.1 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.

[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.

A closer look

Does the label add up?

Milk solids and vinegar. No additives are listed.

Per 100 g: 204 kcal, 9 g fat of which 6.1 g saturated, 5.7 g sugar of which 0 g added, 25 g protein, 125 mg sodium. Saturated fat is printed as under 6.1 g, and the bound is used as the value.

Ingredients to watch

  • Low-fat claimWorth watching

    9 g fat per 100 g is far less than regular paneer, but it is above the 3 g low-fat line.

  • ProteinFine

    25 g per 100 g, a very high protein count.

  • SodiumFine

    About 125 mg per 100 g, low for a cheese-type food.

Common misconceptions

Myth: "Low fat paneer is a fat-free food"

It still carries 9 g of fat per 100 g, about a third of regular paneer.

Myth: "High protein paneer is always lean"

This one is lean compared with regular paneer, but the label word low fat is stricter than this panel meets.

How often, and how

  • Healthy adultsDaily
  • ChildrenDaily
  • Diabetes or prediabetesA good choice

Smarter ways to eat it

Use it in curries

Cubed low-fat paneer holds its shape and cuts the fat in a curry compared with full-fat paneer.

Pair with vegetables

Add peas or spinach to keep the meal balanced.

Common questions

Is Milky Mist Low Fat High Protein Paneer healthy?

Milky Mist Low Fat High Protein Paneer scores BA2 (Very Good) on CleanPlate, which makes it a strong choice that holds up on nutrition and ingredients. The main concerns are: High saturated fat (6.1g). On the plus side: High protein (25g per 100g); No added sugar; No additives.

What does the BA2 score mean?

The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (2) grades risk nutrients (sugar, sodium, saturated fat): low risk.

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

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