Ole Moo Farm Fresh Cow's Milk Paneer
Published
Ole Moo Farm Fresh Cow's Milk Paneer is paneer made from milk and milk solids, with nothing else added. It scores BA2: nutrition is solid on protein and calcium, the ingredients could not be simpler, and risk is low because sodium is low and no sugar is added. A useful protein food, best in moderate portions because of the fat.
Ingredients, decoded
2 listed- Milk
- Milk Solids
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 305 kcal |
|---|---|
| Protein | 18.8 g |
| Carbohydrates | 0.2 g |
| Total fat | 23 g |
| Sodium | 57.8 mg |
| Calcium | 254 mg |
| Potassium | 48.6 mg |
Think this score is wrong?
What to know about Ole Moo Farm Fresh Cow's Milk Paneer
Milk-only paneer: 18.8 g protein, 23 g fat
Ole Moo Farm Fresh Cow's Milk Paneer is a 200 g block of fresh paneer. The label lists two ingredients, milk and milk solids, with no percentages. It is bought by home cooks who want a ready block for curries, bhurji and grills, and it is sold chilled with a 10-day best-before from the date of packing.
Per 100 g you get 305 kcal, 18.8 g protein, 23 g fat and 0.2 g carbohydrate. Calcium is 254 mg and sodium is only 57.8 mg. The cost is energy and fat: about two-thirds of the calories come from fat, and the panel does not print a saturated fat figure.
The pack promises farm fresh paneer with no preservative, and the list backs the second point: nothing is added beyond milk and milk solids. Freshness itself is not something a label can prove. CleanPlate scores it BA2.
Why Ole Moo Farm Fresh Cow's Milk Paneer scores BA2
Nutrition is a B on 18.8 g protein and 254 mg calcium per 100 g. Ingredients are an A with just milk and milk solids, and risk is a 2, led by energy at 305 kcal.
Good nutrient density
- Protein
- 18.8 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium, Potassium
- Energy
- 305 kcal
01 Nutrition density: why B
Protein is 18.8 g per 100 g, about a quarter of the calories, and it comes from milk. Calcium is 254 mg per 100 g and potassium 48.6 mg, which add a mineral bonus on top of the protein.
No fibre is declared, which is normal for a dairy food. In a typical 50 g portion that is about 9.4 g protein and 127 mg calcium.
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
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is milk and milk solids, nothing else. There is no additive, no sweetener, no preservative and no flavouring, so no ingredient costs points.
No percentages are declared, but there is no hollow label promise either: the pack claims no preservative and the list agrees.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Sodium
- 57.8 mg
03 Load risk: why 2
Energy sets the risk number. At 305 kcal per 100 g it is the biggest part, with sodium of 57.8 mg a smaller one. Sugar is 0 g, so it plays no part.
The panel prints no saturated fat or trans fat line, and no hydrogenated fat is listed, so neither adds to the risk. Total fat is 23 g per 100 g, so portion size still matters.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: Source of protein (18.8g)
- +Green flag: Low sodium
- +Green flag: No additives
Does Ole Moo Farm Fresh Cow's Milk Paneer live up to its claims?
The no-preservative claim holds, and the cow's milk paneer name matches a two-item list. Farm fresh is framed as freshness, which the label cannot prove beyond the 10-day best-before.
- On the packHolds
“No preservative”
No preservative or other additive is listed. The ingredients are milk and milk solids only.
- Product nameHolds
“Premium Farm Fresh Cow Milk Paneer”
The list shows milk and milk solids and nothing else. The panel gives 18.8 g protein per 100 g, as expected for paneer.
- On the packBe careful
“Farm Fresh Paneer”
Freshness cannot be read from a label. The pack gives a 10-day best-before from packing and asks for storage at 4 to 8 deg C.
What's in Ole Moo Farm Fresh Cow's Milk Paneer?
Milk and milk solids are the whole list, with no additive. The fat is what to watch: 23 g per 100 g, and saturated fat is not declared.
The ingredient list, read for you
Milk comes first, followed by milk solids, and no percentages are declared for either. Together they make the whole list, so the paneer is milk set into a block with milk solids raising the protein. There is no stabiliser, preservative, flavour or colour.
Ingredients to watch
- FatWorth watching
23 g per 100 g, about 11.5 g in a 50 g portion. It supplies about two-thirds of the calories.
- Saturated fat not declaredWorth watching
The panel has no saturated fat line, so the figure is unknown. Paneer is a dairy fat, so keep portions measured.
- ProteinFine
18.8 g per 100 g from milk, about 9.4 g in a 50 g portion.
- CalciumFine
254 mg per 100 g, about 127 mg in a 50 g portion.
- SodiumFine
57.8 mg per 100 g, very low for a packaged food.
What it doesn’t have
- Saturated fat and fibre are not declared on the panel.
- No percentage is given for milk solids.
Who should eat Ole Moo Farm Fresh Cow's Milk Paneer?
Suits most adults and children a few times a week in measured portions. Those watching heart health should keep portions modest, since fat is 23 g per 100 g.
- Most adultsA few times a week
18.8 g protein per 100 g, but 305 kcal and 23 g fat, so portions matter.
- ChildrenA few times a week
Milk protein and 254 mg calcium per 100 g, with no additive or sugar.
- Heart healthOccasionally
23 g fat per 100 g and saturated fat is not declared, so keep portions small.
- Lactose intoleranceCheck with your doctor
Carbohydrate is only 0.2 g per 100 g, but tolerance to dairy varies.
Myths about Ole Moo Farm Fresh Cow's Milk Paneer
Paneer is a protein food, but it is not lean. Fat is 23 g per 100 g, more than the 18.8 g of protein.
Myth: Is paneer a lean protein?
No. Paneer has 18.8 g protein per 100 g, but 23 g fat, and about two-thirds of its calories come from fat. It is a good protein source, but it is a rich one, so portion size matters.
Recipes with Ole Moo Farm Fresh Cow's Milk Paneer
Soak the block in hot water for 15 minutes as the pack advises, then use it in curries, bhurji or grills. A 50 g portion has about 9.4 g protein.
Paneer bhurji
Crumble the block with onion and tomato, and a 50 g portion adds about 9.4 g protein to the plate.
Palak paneer
Cube the paneer into a spinach gravy, using a light hand with oil because the paneer already brings 23 g fat per 100 g.
Grilled paneer with vegetables
Soak in hot water for 15 minutes as the pack advises, then grill with peppers and onion for a meal with 254 mg calcium per 100 g of paneer.
Ole Moo Farm Fresh Cow's Milk Paneer: common questions
What is the CleanPlate score of Ole Moo Farm Fresh Cow's Milk Paneer?
Ole Moo Farm Fresh Cow's Milk Paneer is paneer made from milk and milk solids, with nothing else added. It scores BA2: nutrition is solid on protein and calcium, the ingredients could not be simpler, and risk is low because sodium is low and no sugar is added. A useful protein food, best in moderate portions because of the fat. 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 Ole Moo Farm Fresh Cow's Milk Paneer?
Per 100 g, Ole Moo Farm Fresh Cow's Milk Paneer has 305 kcal, 18.8 g protein, 0.2 g carbohydrate, 23 g fat and 58 mg sodium. One serve (50 g, typical serve) has 153 kcal and 9.4 g protein.
What are the ingredients in Ole Moo Farm Fresh Cow's Milk Paneer?
2 ingredients, in label order: Milk, Milk Solids.
Does Ole Moo Farm Fresh Cow's Milk Paneer live up to its claims?
3 claims checked: 2 hold, 1 needs care. "Farm Fresh Paneer" needs care: Freshness cannot be read from a label. The pack gives a 10-day best-before from packing and asks for storage at 4 to 8 deg C.
Who should limit Ole Moo Farm Fresh Cow's Milk Paneer?
Most adults: a few times a week. 18.8 g protein per 100 g, but 305 kcal and 23 g fat, so portions matter. Children: a few times a week. Milk protein and 254 mg calcium per 100 g, with no additive or sugar. Heart health: occasionally. 23 g fat per 100 g and saturated fat is not declared, so keep portions small.
How much sugar, salt and saturated fat does Ole Moo Farm Fresh Cow's Milk Paneer have?
Per 100 g, Ole Moo Farm Fresh Cow's Milk Paneer has 58 mg sodium (about 0.1 g salt). 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 under all three lines.
Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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