Mother Dairy Paneer
Red flags
- −Red flag: High saturated fat (14.7g)
Green flags
- +Green flag: High protein (18g per 100g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Ingredients, decoded
3 listed- Milk Solids
- Acidity Regulator (INS 263)
- Preservative (Naturally Sourced Food Protectant, INS 234^)
Our take
CleanPlate reviewPlain paneer with a three-item list
Mother Dairy Paneer lists milk solids, acidity regulator (INS 263) and a naturally sourced food protectant (INS 234, nisin). The pack is 200 g, vacuum packed, and the panel is printed per 100 g with a 20 g serve.
CleanPlate scores it BA3. The B for nutrition reflects 18 g protein and natural calcium per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by milk solids), and almost no additives. The 3 for risk comes mainly from saturated fat (14.7 g per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packHolds
“Naturally Sourced Food Protectant (Nutri-Lock seal)”
INS 234 is nisin, a preservative made by fermentation; it is declared in the list and costs no additive points.
How BA3 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Good nutrient density
- Protein
- 18 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 271 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
- Sweeteners
- None added
- Additives
- 2
- Flagged
- None
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
- 66 mg
- Saturated fat
- 14.7 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, acidity regulator 263 (calcium acetate) and a naturally sourced food protectant (INS 234, nisin); milk solids carry no percentage.
Per 100 g: 271 kcal, 21 g fat of which 14.7 g saturated, 2.5 g sugar of which 0 g added, 18 g protein, 66 mg sodium. No trans fat or fibre line is printed. Atwater energy (4 x 18 + 4 x 2.5 + 9 x 21 = 271 kcal) matches the declared 271 kcal exactly.
Ingredients to watch
- Saturated fatConcern
14.7 g per 100 g, almost three times the 5 g high line, from the milk fat.
- SodiumFine
66 mg per 100 g, far below the 600 mg high line.
- Protein and calciumFine
18 g protein and 870 mg calcium per 100 g, with no added sugar.
Common misconceptions
Myth: "Paneer is a low-fat food"
It carries 21 g of fat per 100 g, 14.7 g of it saturated, so it is a rich food as well as a protein one.
Myth: "The preservative is artificial"
INS 234 is nisin, made by fermentation and used in dairy; it costs no additive points here.
How often, and how
- Healthy adultsA few times a week
- ChildrenA few times a week
- Diabetes or prediabetesFine in moderation
Smarter ways to eat it
Pair with vegetables
Cubes in a vegetable curry spread the 14.7 g of saturated fat per 100 g across more food.
Grill, don't fry
Dry-grilled cubes avoid adding oil to a paneer that already carries 21 g of fat per 100 g.
Common questions
Is Mother Dairy Paneer healthy?
Mother Dairy Paneer scores BA3 (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 (14.7g). On the plus side: High protein (18g per 100g); No added sugar; Low sodium.
What does the BA3 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 (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.
Last reviewed October 13, 2026. Scored with the CleanPlate method from the published label.