OSAMCheese & Paneer

OSAM Low Fat Paneer

Published

Summary

OSAM Low Fat Paneer is a paneer block made from milk, milk solids, salt and citric acid. It scores [L]BA1: nutrition is strong on protein and calcium, the short ingredient list loses a little for a low-fat name the fat does not support, and risk is minimal. Fine for regular meals as a protein food, if the name is not taken literally.

Full summary

OSAM Low Fat Paneer

OSAM Low Fat Paneer scores [L]BA1 on CleanPlate: nutrition B, ingredients A, load risk 1.

The [L] flag means the name or pack promises more than the ingredient list delivers.

61%31%

Tap a slice or a name to see what it is made of.

Share of calories, per 100 g

  • Protein: 31 g per 100 g, 61% of the calories.
  • Carbs (not counting sugars and fibre): 4 g per 100 g, 8% of the calories.
  • Fat: 7 g per 100 g, 31% of the calories.
Added sugar0 g

The tick is the “high” line

Watch
No major red flags on the label
In its favour
High protein (31g per 100g); No added sugar
On the pack
5 claims checked: 2 hold, 2 need care, 1 is misleading

Last reviewed October 28, 2026

Ingredients, decoded

4 listed
  • Fresh Milk
  • Milk Solids
  • Common Salt
  • Citric Acid
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
OSAM Low Fat Paneer pack, front view

The label gives no sugar figure, so there is nothing to count in teaspoons.

LPack claim not backed upNutrition per 100 g
BNutrition densityAIngredient integrity1Load risk
Nutrition facts
Energy225 kcal
Protein31 g
Carbohydrates4 g
Added sugars0 g
Total fat7 g
Calcium475 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about OSAM Low Fat Paneer

High-protein paneer that is not really low in fat

OSAM Low Fat Paneer is a 500 g block of paneer made from fresh milk, milk solids, common salt and citric acid. It is bought as a vegetarian protein for curries, bhurji and grills, by people who want something lighter than regular paneer. The label gives no percentages for the milk or milk solids.

Per 100 g the panel shows 225 kcal, 31 g protein, 4 g carbohydrate, 7 g fat and 475 mg calcium, with no added sugar. In a typical 50 g serve that is about 113 kcal, 15.5 g protein, 3.5 g fat and 238 mg calcium. Saturated fat and sodium are not declared.

The protein and calcium claims on the front are backed by the numbers. The Low Fat name is not: 7 g fat per 100 g is over the low-fat line, and that sets the [L] flag. CleanPlate scores it [L]BA1.

Does OSAM Low Fat Paneer live up to its claims?

The protein and calcium claims hold. Low Fat does not: 7 g fat per 100 g is over the low-fat line. The fat-burning and conjugated linoleic acid lines have no figure behind them.

  • Product name

    “Low Fat”

    Misleading

    Fat is 7 g per 100 g, which is over the low-fat line, so the name does not hold.

  • On the pack

    “Rich in Calcium”

    Holds

    Calcium is 475 mg per 100 g, about 238 mg in a 50 g typical serve.

  • On the pack

    “Protein”

    Holds

    31 g protein per 100 g, about 55% of the declared calories, or about 15.5 g in a 50 g serve.

  • On the pack

    “Helps burn more fat”

    Be careful

    The back of the pack says paneer helps burn fat and lose weight. No figure on the label measures this. What the panel shows is 31 g protein and 7 g fat per 100 g.

  • On the pack

    “Great source of conjugated linoleic acid”

    Be careful

    The panel does not declare conjugated linoleic acid, so the amount in the block is not known.

Why OSAM Low Fat Paneer scores [L]BA1

Nutrition is a B on 31 g protein and 475 mg calcium per 100 g. Ingredients are an A on a four-item list, minus a small label penalty. Risk is a 1 because sugar is nil and no saturated fat or sodium is declared.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
31 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
225 kcal

01 Nutrition density: why B

Protein is 31 g per 100 g, about 55% of the declared calories, and the largest share comes from the milk solids. Calcium is 475 mg per 100 g, which earns the micronutrient bonus.

Fibre is not declared, and none is expected in a milk product. The grade rests on protein and 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.

02 Ingredient integrityA to E
A

Clean, minimally processed

Base
Fresh Milk
Sweeteners
None added
Additives
1
Flagged
None

02 Ingredient integrity: why A

The list is four items: fresh milk, milk solids, common salt and citric acid. Citric acid (330) is the only additive, and it carries no concern, so the ingredient score is high.

The Low Fat name costs ingredient points as a label-integrity penalty: fat is 7 g per 100 g, over the low-fat line. That is what sets the [L].

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Load risk1 to 5
1

Clean

Added sugar
0 g

03 Load risk: why 1

Added sugar is nil, and the 225 kcal per 100 g adds nothing to the risk number. Saturated fat and sodium are not declared, so they cannot be counted, and the risk grade is the lowest, a 1.

The result reflects what is printed. The missing saturated fat and sodium figures are why heart-health rows below are careful.

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.

Red flags

No major red flags on the label.

Green flags

  • Green flag: High protein (31g per 100g)
  • Green flag: No added sugar

What's in OSAM Low Fat Paneer?

Fresh milk and milk solids lead, followed by salt and citric acid. It is a short, plain list, with no percentages given and sodium not declared.

The ingredient list, read for you

Fresh milk and milk solids lead the list, so the block is milk protein and fat set with an acid. Common salt seasons it and citric acid is the acid that curdles or sets the milk. No percentages are declared for the milk or the milk solids.

Ingredients to watch

  • Low Fat nameConcern

    Fat is 7 g per 100 g, over the low-fat line. The name is a hollow promise and costs ingredient points.

  • Saturated fat and sodium not declaredWorth watching

    Salt is on the list, but the panel gives no sodium or saturated fat, so neither can be checked.

  • Calorie figureWorth watching

    The panel says 225 kcal per 100 g, but 31 g protein, 4 g carbohydrate and 7 g fat add up to about 263 kcal.

  • Protein and calciumFine

    31 g protein and 475 mg calcium per 100 g, mostly from milk solids.

  • Short ingredient listFine

    Four items, no added sugar, and only citric acid as an additive, which carries no concern.

What it doesn’t have

  • Saturated fat and sodium are not declared, though salt is listed.
  • No percentages are given for the milk or the milk solids.

Who should eat OSAM Low Fat Paneer?

Fine every day for most adults, given the very low risk grade. Heart health and children need a little more care because saturated fat and sodium are not declared.

  • Most adultsEveryday

    Risk grade is 1, with 31 g protein and no added sugar per 100 g.

  • ChildrenA few times a week

    475 mg calcium per 100 g is useful, but sodium is not declared.

  • Heart healthA few times a week

    7 g fat per 100 g, with saturated fat and sodium not declared.

  • Lactose intoleranceCheck with your doctor

    Made from milk and milk solids, and lactose is not declared.

Recipes with OSAM Low Fat Paneer

Paneer cooks well in bhurji, tikka and curries. The 31 g protein per 100 g carries the dish, so keep added oil and salt light.

Paneer bhurji

Crumble the block and cook with onion and tomato, so the 31 g protein per 100 g makes a quick, filling dish.

Grilled paneer tikka

Marinate cubes in spiced curd and grill with little oil, which keeps the dish near the block's own 7 g fat per 100 g.

Paneer curry with less salt

The paneer already has salt in it, so season the gravy lightly and taste at the end.

OSAM Low Fat Paneer: common questions

What is the CleanPlate score of OSAM Low Fat Paneer?

OSAM Low Fat Paneer is a paneer block made from milk, milk solids, salt and citric acid. It scores [L]BA1: nutrition is strong on protein and calcium, the short ingredient list loses a little for a low-fat name the fat does not support, and risk is minimal. Fine for regular meals as a protein food, if the name is not taken literally. Nutrition B, ingredients A, load risk 1; 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 OSAM Low Fat Paneer?

Per 100 g, OSAM Low Fat Paneer has 225 kcal, 31 g protein, 4 g carbohydrate, 7 g fat and 0 g added sugar. One serve (50 g, typical serve) has 113 kcal and 15.5 g protein.

What are the ingredients in OSAM Low Fat Paneer?

4 ingredients, in label order: Fresh Milk, Milk Solids, Common Salt, Citric Acid.

Does OSAM Low Fat Paneer live up to its claims?

5 claims checked: 2 hold, 2 need care, 1 is misleading. "Low Fat" is misleading: Fat is 7 g per 100 g, which is over the low-fat line, so the name does not hold. "Helps burn more fat" needs care: The back of the pack says paneer helps burn fat and lose weight. No figure on the label measures this. What the panel shows is 31 g protein and 7 g fat per 100 g.

Who should limit OSAM Low Fat Paneer?

Most adults: everyday. Risk grade is 1, with 31 g protein and no added sugar per 100 g. Children: a few times a week. 475 mg calcium per 100 g is useful, but sodium is not declared. Heart health: a few times a week. 7 g fat per 100 g, with saturated fat and sodium not declared.

How much sugar, salt and saturated fat does OSAM Low Fat Paneer have?

Per 100 g, OSAM Low Fat Paneer has 0 g added sugar. 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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