Namaste India Paneer
Published
Namaste India Paneer is a plain block of paneer made from milk solids and a little citric acid. It scores DA3: low on nutrition because the protein comes packed with a lot of fat, top on ingredients for a very short, clean list, and middling on risk because of the saturated fat. Best cooked in moderate portions, a few times a week at most.
Ingredients, decoded
2 listed- Milk Solids
- Citric Acid
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 315.1 kcal |
|---|---|
| Protein | 16.1 g |
| Carbohydrates | 4.9 g |
| Total sugars | 0 g |
| Added sugars | 0 g |
| Total fat | 25.7 g |
| Saturated fat | 18.2 g |
| Trans fat | 0.39 g |
| Cholesterol | 57.8 mg |
| Sodium | 22.5 mg |
Think this score is wrong?
What to know about Namaste India Paneer
Two-ingredient paneer, with more fat than protein
Namaste India Paneer is a 200 g pack of paneer made from milk solids, with citric acid to set the curd. No percentages are declared, and there is nothing else on the list. It is bought for cooking: curries, tikka, bhurji and stir-fries where a firm block of dairy protein is wanted.
The pack prints a 100 g serve, so one pack is two servings. Each serve has 315 kcal, 16.09 g protein, 4.9 g carbohydrate, no sugar and 25.68 g fat, of which 18.24 g is saturated. Sodium is low at 22.51 mg, and cholesterol is 57.75 mg.
The name is exactly what is inside, and the ingredient list is as short as it gets. The cost is in the fat: there is more fat than protein by weight. CleanPlate scores it DA3.
Why Namaste India Paneer scores DA3
Nutrition is a D because the protein, 16.09 g per 100 g, comes with 25.68 g fat. Ingredients are an A on a two-item list, and risk is a 3 on 18.24 g saturated fat.
Low nutrient density
- Protein
- 16.1 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 315 kcal
01 Nutrition density: why D
Protein is 16.09 g per 100 g, all from milk solids, but it arrives with 25.68 g fat and 315 kcal. That fat-heavy balance is what holds the grade down.
No vitamins or minerals are declared on the panel, so nothing adds to the grade beyond the protein.
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
- 1
- Flagged
- None
02 Ingredient integrity: why A
The list is milk solids and citric acid, nothing more. Citric acid is a common acidifier and costs no ingredient points.
No percentages are declared, but with only two items and no hollow label promise, nothing is lost here. It earns the top ingredient grade.
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
- 22.5 mg
- Saturated fat
- 18.2 g
- Trans fat
- 0.39 g
03 Load risk: why 3
Saturated fat drives almost all of the risk: 18.24 g per 100 g, well over three times the 5 g high line. One 100 g serve carries all of it.
Energy adds a little at 315 kcal per 100 g. Sodium is only 22.51 mg and sugar is 0 g, so neither plays a part. Trans fat is declared at 0.39 g, and since no hydrogenated fat is listed, the figure is accepted as it stands.
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 (18.2g)
- −Red flag: Contains trans fat (0.4g)
Green flags
- +Green flag: Source of protein (16.1g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Namaste India Paneer live up to its claims?
The paneer name holds and the milk-only list backs the no-adulteration line, though that line cannot be checked from the pack. The eat-well tagline skips the saturated fat.
- Product nameHolds
“Paneer”
The list is milk solids and citric acid, which is what a paneer is. Nothing else is added.
- On the packBe careful
“0 Adulteration (partly legible on pack)”
The ingredient list is only milk solids and citric acid, so nothing else is declared. Whether the milk is free of adulterants cannot be shown by a label.
- On the packBe careful
“Eat tasty, eat well (Hindi tagline)”
It is a general tagline. The paneer has 16.09 g protein per 100 g, but also 18.24 g saturated fat.
What's in Namaste India Paneer?
Milk solids and citric acid are the whole list, with no additive of concern. The saturated fat in the milk fat is the one thing to watch.
The ingredient list, read for you
Milk solids lead the list and are the only real ingredient, giving the protein and the fat. Citric acid comes last and is there to curdle the milk and set the block. No percentages are declared for either.
Ingredients to watch
- Saturated fatConcern
18.24 g per 100 g, from the milk fat. One 100 g serve has all of it, and it is the main reason risk is a 3.
- Fat-heavy proteinWorth watching
25.68 g fat against 16.09 g protein per 100 g, at 315 kcal. Protein is real, but not lean.
- Trans fatWorth watching
0.39 g per 100 g is declared. No hydrogenated fat is listed, so it is accepted as declared.
- Citric acidFine
A common acidifier used to set the curd. It costs no ingredient points.
- Sodium and sugarFine
Sodium is 22.51 mg per 100 g and sugar is 0 g.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
Who should eat Namaste India Paneer?
A few times a week for most adults and children, occasionally for anyone watching heart health, and a doctor's word for lactose intolerance.
- Most adultsA few times a week
18.24 g saturated fat per 100 g serve, but a clean list and 16.09 g protein.
- ChildrenA few times a week
Plain milk-based food with no sweetener or dye, but 18.24 g saturated fat per serve.
- Heart healthOccasionally
18.24 g saturated fat per 100 g is over three times the high line.
- Lactose intoleranceCheck with your doctor
Milk solids are the main ingredient, and the pack does not state lactose.
Myths about Namaste India Paneer
Paneer is a rich protein source, but not a lean one: it has 25.68 g fat for every 16.09 g protein.
Myth: Is paneer a lean protein?
No. Paneer gives 16.09 g protein per 100 g, but also 25.68 g fat, of which 18.24 g is saturated. It is a rich protein source, best in measured portions.
Recipes with Namaste India Paneer
Pair paneer with vegetables or dal, and use about half a block per person to bring the saturated fat down to roughly 9 g.
Palak paneer with half a block
Use about 50 g paneer per person with plenty of spinach, so saturated fat from the paneer comes to about 9 g.
Grilled paneer and vegetable skewers
Grill cubes with peppers and onion using little oil, since the paneer already has 25.68 g fat per 100 g.
Paneer bhurji with tomato
Crumble the paneer into a tomato and onion base, and serve with roti or dal, to spread its 16.09 g protein across a fuller plate.
Namaste India Paneer: common questions
What is the CleanPlate score of Namaste India Paneer?
Namaste India Paneer is a plain block of paneer made from milk solids and a little citric acid. It scores DA3: low on nutrition because the protein comes packed with a lot of fat, top on ingredients for a very short, clean list, and middling on risk because of the saturated fat. Best cooked in moderate portions, a few times a week at most. Nutrition D, 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 Namaste India Paneer?
Per 100 g, Namaste India Paneer has 315 kcal, 16.1 g protein, 4.9 g carbohydrate, 25.7 g fat and 18.2 g saturated fat. One serve (100 g, half a pack) has 315 kcal and 16.1 g protein.
What are the ingredients in Namaste India Paneer?
2 ingredients, in label order: Milk Solids, Citric Acid.
Does Namaste India Paneer live up to its claims?
3 claims checked: 1 holds, 2 need care. "0 Adulteration (partly legible on pack)" needs care: The ingredient list is only milk solids and citric acid, so nothing else is declared. Whether the milk is free of adulterants cannot be shown by a label. "Eat tasty, eat well (Hindi tagline)" needs care: It is a general tagline. The paneer has 16.09 g protein per 100 g, but also 18.24 g saturated fat.
Who should limit Namaste India Paneer?
Most adults: a few times a week. 18.24 g saturated fat per 100 g serve, but a clean list and 16.09 g protein. Children: a few times a week. Plain milk-based food with no sweetener or dye, but 18.24 g saturated fat per serve. Heart health: occasionally. 18.24 g saturated fat per 100 g is over three times the high line.
How much sugar, salt and saturated fat does Namaste India Paneer have?
Per 100 g, Namaste India Paneer has 0 g added sugar, 23 mg sodium (about 0.1 g salt) and 18.2 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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