Nandini Medium Fat Paneer
Published
Nandini Medium Fat Paneer is a plain milk-solids paneer sold as a high-protein cooking staple. It scores CA2: moderate on nutrition because it is rich in protein and calcium but fairly high in energy, very clean on ingredients with only three listed, and low on risk, though saturated fat is the one number to watch. A useful regular protein for cooking.
Ingredients, decoded
3 listed- Milk Solids
- Glucono delta, lactone
- Calcium lactate
1 teaspoon of sugar in every 100 g · 5.2 g total sugar, 5 g a teaspoon
| Energy | 216 kcal |
|---|---|
| Protein | 25 g |
| Carbohydrates | 5.2 g |
| Total sugars | 5.2 g |
| Added sugars | 0 g |
| Total fat | 10.6 g |
| Saturated fat | 7 g |
| Trans fat | 0 g |
| Cholesterol | 31 mg |
| Sodium | 35 mg |
| Calcium | 570 mg |
Think this score is wrong?
What to know about Nandini Medium Fat Paneer
High protein and calcium, with saturated fat to watch
Nandini Medium Fat Paneer is a 200 g pack of fresh paneer made from milk solids, set with glucono delta-lactone and calcium lactate. The back of the pack states 10.6% milk fat, which is what 'medium fat' refers to. No percentages are declared for the ingredients. It is bought as a vegetarian protein for curries, bhurji and grills.
Per 100 g you get 216 kcal, 25 g protein, 10.6 g fat and 5.2 g carbohydrate, with 570 mg calcium and just 35 mg sodium. The pack's serve is 50 g, four to a pack, which works out at 108 kcal and 12.5 g protein. The cost is on the fat side: 7.0 g saturated fat per 100 g, or 3.5 g per serve.
The front promises high protein, 50 g protein in the pack and a rich source of calcium, and the numbers back all three. The ingredient list is short, with no additive of concern and no hollow promise. CleanPlate scores it CA2.
Why Nandini Medium Fat Paneer scores CA2
Nutrition is a C on 25 g protein and 570 mg calcium per 100 g, held back by 216 kcal. Ingredients are an A with three plain items, and risk is a 2 on 7.0 g saturated fat.
Adequate nutrient density
- Protein
- 25 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 216 kcal
01 Nutrition density: why C
Protein is 25 g per 100 g, about 46% of the calories, and nearly all of it comes from the milk solids. Calcium is 570 mg per 100 g, which adds a micronutrient bonus to the grade.
What holds it at a C is the energy density, 216 kcal per 100 g, and no fibre is declared. One 50 g serve is 108 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. 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
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is three items: milk solids, glucono delta-lactone and calcium lactate. No additive of concern is listed, no hydrogenated fat, and no flavour or colour.
No claim on the pack is hollow, so nothing costs ingredient points. Ingredient percentages are not declared, which is the only gap.
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
- 35 mg
- Saturated fat
- 7 g
- Trans fat
- 0 g
03 Load risk: why 2
Saturated fat is the main driver: 7.0 g per 100 g, above the 5 g high line, and 3.5 g in a 50 g serve.
Sodium is low at 35 mg per 100 g, added sugar is 0 g and trans fat is 0 g, so none of them adds to the risk number. That leaves a 2.
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 (7g)
Green flags
- +Green flag: High protein (25g per 100g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Nandini Medium Fat Paneer live up to its claims?
All three front claims hold: 25 g protein per 100 g, 50 g protein in the 200 g pack, and 570 mg calcium per 100 g.
- On the packHolds
“High Protein”
25 g per 100 g, about 46% of the calories, and 12.5 g in a 50 g serve.
- On the packHolds
“50g Protein in this pack”
The 200 g pack has 25 g protein per 100 g, so 50 g across the whole pack.
- On the packHolds
“Rich Source of Calcium”
570 mg per 100 g, so 285 mg in a 50 g serve. Calcium lactate is also listed as an ingredient.
- Product nameBe careful
“Medium Fat Paneer”
The back states 10.6% milk fat. It is true, but saturated fat is still 7.0 g per 100 g, above the 5 g high line.
What's in Nandini Medium Fat Paneer?
Milk solids lead a three-item list, set with glucono delta-lactone and calcium lactate. Nothing here is an additive of concern; the fat is what to watch.
The ingredient list, read for you
Milk solids come first and make up the paneer itself, giving nearly all of the protein. Glucono delta-lactone is an acid that helps the milk set, and calcium lactate is a calcium salt. No percentages are declared for any of the three.
Ingredients to watch
- Saturated fatConcern
7.0 g per 100 g, above the 5 g high line. One 50 g serve has 3.5 g.
- EnergyWorth watching
216 kcal per 100 g, 108 kcal per 50 g serve, with 10.6 g fat per 100 g.
- SugarFine
5.2 g total sugar per 100 g and 0 g added sugar.
- SodiumFine
35 mg per 100 g, about 17.5 mg in a serve, very low for a cheese.
- Protein and calciumFine
25 g protein and 570 mg calcium per 100 g, from milk.
What it doesn’t have
- No fibre is declared, and no percentages are given for the ingredients.
Who should eat Nandini Medium Fat Paneer?
Fine a few times a week for most adults and children. Heart health calls for a eye on the 3.5 g saturated fat per serve, and lactose sensitivity needs a doctor's view.
- Most adultsA few times a week
12.5 g protein per serve, but 3.5 g saturated fat adds up if eaten daily.
- ChildrenA few times a week
570 mg calcium per 100 g and no additive of concern, with 3.5 g saturated fat per serve.
- Heart healthA few times a week
7.0 g saturated fat per 100 g is above the 5 g high line, though sodium is only 35 mg.
- Lactose intoleranceCheck with your doctor
Made from milk solids, with 5.2 g sugar per 100 g, and the lactose content is not declared.
Myths about Nandini Medium Fat Paneer
Paneer is a high-protein food, but not a low-fat one. Medium fat paneer has 10.6 g fat and 7.0 g saturated fat per 100 g.
Myth: Is paneer a low-fat protein?
No. This medium fat paneer has 25 g protein but also 10.6 g fat and 7.0 g saturated fat per 100 g. It is a high-protein food, not a lean one, so the portion and the cooking fat still matter.
Recipes with Nandini Medium Fat Paneer
Paneer works in quick, vegetable-heavy dishes where a 50 g serve adds 12.5 g protein without extra salt.
Paneer bhurji with vegetables
Crumble 50 g per person into onion, tomato and capsicum with a little oil, for 12.5 g protein per serve.
Grilled paneer tikka
Marinate cubes in curd and spices and grill them, so the 3.5 g saturated fat per serve is not topped up by cream.
Palak paneer, lighter
Use a spinach base with a small amount of oil instead of cream, to let the 570 mg calcium per 100 g stand out.
Paneer and vegetable wrap
Add sliced paneer to a roti with salad. The paneer is low in sodium at 35 mg per 100 g, so salt is yours to control.
Nandini Medium Fat Paneer: common questions
What is the CleanPlate score of Nandini Medium Fat Paneer?
Nandini Medium Fat Paneer is a plain milk-solids paneer sold as a high-protein cooking staple. It scores CA2: moderate on nutrition because it is rich in protein and calcium but fairly high in energy, very clean on ingredients with only three listed, and low on risk, though saturated fat is the one number to watch. A useful regular protein for cooking. Nutrition C, ingredients A, load risk 2; 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 Nandini Medium Fat Paneer?
Per 100 g, Nandini Medium Fat Paneer has 216 kcal, 25 g protein, 5.2 g carbohydrate, 10.6 g fat and 7 g saturated fat. One serve (50 g, a quarter of the pack) has 108 kcal and 12.5 g protein.
What are the ingredients in Nandini Medium Fat Paneer?
3 ingredients, in label order: Milk Solids, Glucono delta, lactone, Calcium lactate.
Does Nandini Medium Fat Paneer live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Medium Fat Paneer" needs care: The back states 10.6% milk fat. It is true, but saturated fat is still 7.0 g per 100 g, above the 5 g high line.
Who should limit Nandini Medium Fat Paneer?
Most adults: a few times a week. 12.5 g protein per serve, but 3.5 g saturated fat adds up if eaten daily. Children: a few times a week. 570 mg calcium per 100 g and no additive of concern, with 3.5 g saturated fat per serve. Heart health: a few times a week. 7.0 g saturated fat per 100 g is above the 5 g high line, though sodium is only 35 mg.
How much sugar, salt and saturated fat does Nandini Medium Fat Paneer have?
Per 100 g, Nandini Medium Fat Paneer has 0 g added sugar, 35 mg sodium (about 0.1 g salt) and 7 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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