Milky Mist Paneer
Red flags
- −Red flag: High saturated fat (12g)
Green flags
- +Green flag: High protein (16.1g per 100g)
- +Green flag: No added sugar
- +Green flag: No additives
Ingredients, decoded
1 listed- Milk Solids & Vinegar
Our take
CleanPlate reviewMilk-solids paneer with vinegar and low sodium
Milky Mist Paneer is a 200 g block with milk solids and vinegar as the only ingredients. The back-of-pack panel is printed per 100 g and used as printed.
CleanPlate scores it BA2. The B for nutrition reflects 16.1 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 2 for risk is low: sodium, free sugar and saturated fat are all modest (sodium 125 mg, free sugar 0 g, saturated fat 12 g per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- Product nameHolds
“Paneer”
The product is a paneer block made from milk solids and vinegar, which matches the name.
- On the packPartly true
“Nourishing of cow's milk”
The paneer is made from milk, but the pack claim is general and not measured.
How BA2 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Good nutrient density
- Protein
- 16.1 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 283 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.
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.
Low risk
- Added sugar
- 0 g
- Sodium
- 125 mg
- Saturated fat
- 12 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?
Milk solids and vinegar. No additives are listed.
Per 100 g: 283 kcal, 22 g fat of which 12 g saturated, 5.1 g sugar of which 0 g added, 16.1 g protein, 125 mg sodium.
Ingredients to watch
- Saturated fatWorth watching
About 12 g per 100 g, the main item to watch.
- ProteinFine
About 16 g per 100 g.
- SodiumFine
About 125 mg per 100 g, low for a cheese-type food.
Common misconceptions
Myth: "Milk solids means something processed"
Milk solids here are concentrated milk, the same base as paneer; there is no hidden additive on the list.
Myth: "All paneer is the same"
Brands differ on fat and protein, so the panel is the real guide.
How often, and how
- Healthy adultsDaily
- ChildrenDaily
- Diabetes or prediabetesA good choice
Smarter ways to eat it
Use a smaller block
Half a block still covers a meal's protein with less saturated fat.
Pair it with greens
Add spinach or peas so the paneer is one part of the dish, not the whole.
Common questions
Is Milky Mist Paneer healthy?
Milky Mist 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 (12g). On the plus side: High protein (16.1g 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.
Better Cheese & Paneer
All 48 →- FruBon Low Fat High Protein Paneer
- −Red flag: Contains trans fat (0.3g)
- +Green flag: High protein (24.5g per 100g)
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- +Green flag: Source of protein (8.2g)
- +Green flag: No added sugar
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- +Green flag: High protein (22.5g per 100g)
- +Green flag: Low sodium
- Pro Plant Premium Tofu
- +Green flag: High protein (18g per 100g)
- +Green flag: No additives