NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd
Published
Nutoras Natural Cow Milk Paneer is a vacuum-packed block of paneer made from only cow milk and lemon juice concentrate. It scores BA2: solid on nutrition thanks to protein and calcium, top marks for a two-ingredient list with no additives, and a low risk grade held back only by saturated fat. A useful protein food in sensible portions, a few times a week.
Ingredients, decoded
2 listed- Fresh Cow Milk
- Lemon Juice Concentrate
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 265.2 kcal |
|---|---|
| Protein | 18.3 g |
| Carbohydrates | 1.2 g |
| Total sugars | 0 g |
| Total fat | 20.8 g |
| Saturated fat | 11.2 g |
| Trans fat | 0.1 g |
| Cholesterol | 55 mg |
| Sodium | 82 mg |
| Calcium | 208 mg |
Think this score is wrong?
What to know about NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd
Two-ingredient paneer, with more fat than protein
Nutoras Natural Cow Milk Paneer is a 200 g vacuum pack of fresh paneer. The list has two items, fresh cow milk and lemon juice concentrate, with no percentages declared. It is bought by people who cook at home and want a plain, additive-free block for curries, bhurji and grills.
Per 100 g you get 265 kcal, 18.3 g protein and 208 mg calcium, with 0 g sugar and just 82 mg sodium. The cost is fat: 20.8 g per 100 g, with 11.2 g saturated. The pack prints a 25 g serve, which is 66 kcal, 4.6 g protein and 2.8 g saturated fat, and a 200 g block holds eight such serves.
The name and the front promise natural cow milk, and the list agrees: there are no additives, flavours or thickeners. The high protein claim also holds. CleanPlate scores it BA2.
Why NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd scores BA2
Nutrition is a B on 18.3 g protein and 208 mg calcium per 100 g. Ingredients are an A for a two-item list with no additives. Risk is a 2, driven by 11.2 g saturated fat.
Good nutrient density
- Protein
- 18.3 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 265 kcal
01 Nutrition density: why B
Protein is 18.3 g per 100 g, with the largest share coming from the fresh cow milk itself. Calcium is 208 mg per 100 g, and that micronutrient credit lifts the grade. In one 25 g serve that is 4.6 g protein and 52 mg calcium.
There is no fibre, as expected for a dairy block, and no other vitamins or minerals are declared. That keeps the grade at a B.
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
- Fresh Cow Milk
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is fresh cow milk and lemon juice concentrate: milk to make the curd, lemon juice to set it. There are no additives, no sweeteners, no flavours and no hydrogenated fat, and no label promise is hollow, so nothing costs ingredient points.
Percentages are not declared, which is the only gap, and it does not change the grade.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Total sugar
- 0 g
- Sodium
- 82 mg
- Saturated fat
- 11.2 g
- Trans fat
- 0.1 g
03 Load risk: why 2
Saturated fat is nearly all of the risk: 11.2 g per 100 g, more than twice the 5 g high line, and 2.8 g in one 25 g serve. That alone puts the risk number at a 2.
Sodium is low at 82 mg per 100 g, sugar is 0 g, and trans fat is declared at 0.1 g with no hydrogenated fat listed, so it is naturally occurring in the milk fat. Energy of 265 kcal per 100 g adds nothing to the risk number.
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 (11.2g)
Green flags
- +Green flag: High protein (18.3g per 100g)
- +Green flag: Low sodium
- +Green flag: No additives
Does NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd live up to its claims?
Every claim checked holds: the list is milk and lemon juice only, protein is 18.3 g per 100 g, and the pack states honestly that it is non-organic.
- Product nameHolds
“Natural Cow Milk Paneer”
Fresh cow milk is the first ingredient, with lemon juice concentrate to set it. Nothing else is listed.
- On the packHolds
“100% Natural”
Only two ingredients are listed, and there are no additives, colours, flavours or preservatives.
- On the packHolds
“High Protein”
18.3 g protein per 100 g, which is 4.6 g in a 25 g serve.
- On the packHolds
“Non-organic”
The pack states plainly that it is not organic and makes no organic claim.
What's in NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd?
Fresh cow milk and lemon juice concentrate are the whole list. Saturated fat from the milk is the one number to keep an eye on.
The ingredient list, read for you
Fresh cow milk comes first and is the base of the paneer, curdled with lemon juice concentrate as the acid. There is nothing else on the list, so no stabiliser, preservative or flavour is involved. No percentages are declared for either ingredient.
Ingredients to watch
- Saturated fatWorth watching
11.2 g per 100 g, over twice the 5 g high line. One 25 g serve has 2.8 g, 13% of the daily value on the pack.
- Total fatWorth watching
20.8 g per 100 g, more than the 18.3 g of protein, so paneer is rich rather than lean.
- Protein and calciumFine
18.3 g protein and 208 mg calcium per 100 g, or 4.6 g and 52 mg in a 25 g serve.
- Sodium and sugarFine
82 mg sodium per 100 g and 0 g sugar, so the block is neither salty nor sweet.
- Short ingredient listFine
Milk and lemon juice concentrate only, with no additives.
What it doesn’t have
- No percentages are declared for the milk or the lemon juice concentrate.
- No fibre, which is normal for a dairy product.
Who should eat NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd?
Suits most adults and children a few times a week. Heart health calls for smaller portions, and lactose intolerance is a question for a doctor.
- Most adultsA few times a week
A 25 g serve brings 4.6 g protein, but 11.2 g saturated fat per 100 g adds up.
- ChildrenA few times a week
4.6 g protein and 52 mg calcium per serve, with no additives or sugar.
- Heart healthOccasionally
11.2 g saturated fat per 100 g is over twice the high line, so keep portions small.
- Lactose intoleranceCheck with your doctor
It is made from cow milk, though carbohydrate is low at 1.2 g per 100 g.
Myths about NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd
Paneer is not a low-fat protein food. This block has 20.8 g fat per 100 g against 18.3 g protein.
Myth: Is paneer a lean protein?
No. This block has 20.8 g fat per 100 g, more than its 18.3 g protein, and 11.2 g of that fat is saturated. It is a good source of protein, but a rich one.
Recipes with NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd
Paneer works in bhurji, palak paneer and grills. A 25 g serve gives 4.6 g protein, so cook it with vegetables and little extra oil.
Paneer bhurji
Crumble the paneer into onion and tomato, using little extra oil, since the block already has 20.8 g fat per 100 g.
Palak paneer
Cube 25 g to 50 g per person into spinach gravy, for 4.6 g to 9.2 g protein from the paneer alone.
Grilled paneer tikka
Marinate cubes in spices and grill them with peppers and onions, so the plate gets vegetables as well as protein.
Paneer and vegetable salad
Dice raw paneer into a salad with lemon dressing. At 82 mg sodium per 100 g, it needs little salt.
NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd: common questions
What is the CleanPlate score of NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd?
Nutoras Natural Cow Milk Paneer is a vacuum-packed block of paneer made from only cow milk and lemon juice concentrate. It scores BA2: solid on nutrition thanks to protein and calcium, top marks for a two-ingredient list with no additives, and a low risk grade held back only by saturated fat. A useful protein food in sensible portions, a few times a week. Nutrition B, 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 NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd?
Per 100 g, NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd has 265 kcal, 18.3 g protein, 1.2 g carbohydrate, 20.8 g fat and 11.2 g saturated fat. One serve (25 g, the serve printed on the pack) has 66 kcal and 4.6 g protein.
What are the ingredients in NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd?
2 ingredients, in label order: Fresh Cow Milk, Lemon Juice Concentrate.
Does NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd live up to its claims?
4 claims checked: 4 hold.
Who should limit NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd?
Most adults: a few times a week. A 25 g serve brings 4.6 g protein, but 11.2 g saturated fat per 100 g adds up. Children: a few times a week. 4.6 g protein and 52 mg calcium per serve, with no additives or sugar. Heart health: occasionally. 11.2 g saturated fat per 100 g is over twice the high line, so keep portions small.
How much sugar, salt and saturated fat does NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd have?
Per 100 g, NUTORAS Paneer - Natural Cow Milk, Vacuum Pkd has 0 g sugar, 82 mg sodium (about 0.2 g salt) and 11.2 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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