OSAMCheese & Paneer

OSAM Malai Paneer

Published

Summary

OSAM Malai Paneer is a soft, creamy paneer made from fresh milk, milk solids, salt and citric acid. It scores BA2: protein and calcium lift nutrition, the short ingredient list is clean with no added sugar, and risk stays low because only the calorie load counts against it. A useful protein food for regular meals, eaten in sensible portions.

Full summary

OSAM Malai Paneer

OSAM Malai Paneer scores BA2 on CleanPlate: nutrition B, ingredients A, load risk 2.

20%77%

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

Share of calories, per 100 g

  • Protein: 15 g per 100 g, 20% of the calories.
  • Carbs (not counting sugars and fibre): 2 g per 100 g, 3% of the calories.
  • Fat: 25 g per 100 g, 77% of the calories.
Watch
No major red flags on the label
In its favour
Source of protein (15g)
On the pack
5 claims checked: 4 hold, 1 needs care

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 Malai Paneer pack, front view

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

Nutrition per 100 g
BNutrition densityAIngredient integrity2Load risk
Nutrition facts
Energy285 kcal
Protein15 g
Carbohydrates2 g
Total fat25 g
Calcium475 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about OSAM Malai Paneer

A short-list paneer: 15 g protein, 25 g fat

OSAM Malai Paneer is a 500 g pack of paneer made from fresh milk and milk solids, with common salt and citric acid. No percentages are printed for any ingredient. It is bought as a soft, creamy cooking paneer for curries, bhurji and grills.

Per 100 g it gives 285 kcal, 15 g protein, 2 g carbohydrate, 25 g fat and 475 mg calcium. Added sugar is nil. In a typical 50 g serve that is about 143 kcal, 7.5 g protein, 12.5 g fat and 238 mg calcium. What it costs is mainly calories from fat, and the panel does not print sodium or saturated fat.

The name promises soft and creamy, and the fat figure fits. The calcium and protein claims are backed by the panel. The back-of-pack line about burning fat is framed more strongly than the numbers allow, because no amount of the fatty acid it names is given. CleanPlate scores it BA2.

Why OSAM Malai Paneer scores BA2

Nutrition is a B on 15 g protein and 475 mg calcium per 100 g. Ingredients are an A with only citric acid as an additive, and risk is a 2 because only the 285 kcal count against it.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
15 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
285 kcal

01 Nutrition density: why B

Protein is 15 g per 100 g, about 21% of the calories, and it comes from the milk itself and the added milk solids. Calcium is declared at 475 mg per 100 g and adds a bonus to the grade.

Fibre is not a factor in paneer, and fat is 25 g per 100 g, so 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 fresh milk, milk solids, common salt and citric acid. There is no sugar, no hydrogenated fat, no flavouring and no colour.

Citric acid is the only additive and costs no ingredient points. No promise on the pack is hollow, so the label adds no penalty. Percentages are not printed, which is a gap but not a cost.

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
2

Low risk

03 Load risk: why 2

Energy is the only part that counts: 285 kcal per 100 g, or about 143 kcal in a 50 g serve. Added sugar is 0 g.

Saturated fat and sodium are not printed on the panel, so the risk grade rests on energy alone. Salt is listed third, so sodium is not nil.

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 (15g)

Does OSAM Malai Paneer live up to its claims?

The protein, calcium and no-added-sugar claims hold. The back-of-pack fat-burning line is framed more strongly than the label supports, since no amount of the fatty acid is given.

  • Product name

    “Rich in calcium”

    Holds

    475 mg per 100 g, so about 238 mg in a 50 g serve.

  • Product name

    “Protein”

    Holds

    15 g per 100 g, about 21% of the calories, or 7.5 g in a 50 g serve.

  • Product name

    “Soft & Creamy”

    Holds

    The 25 g fat per 100 g fits a soft, creamy texture.

  • On the pack

    “Added Sugar NIL”

    Holds

    No sugar ingredient is listed, and carbohydrate is only 2 g per 100 g.

  • On the pack

    “Helps burn more fat”

    Be careful

    The pack links paneer's fatty acid to weight loss, but gives no amount. The panel shows 25 g fat and 285 kcal per 100 g.

What's in OSAM Malai Paneer?

Fresh milk and milk solids lead a four-ingredient list, with salt and citric acid after. Watch the fat, and note that sodium is not printed.

The ingredient list, read for you

Fresh milk leads, followed by milk solids, which add protein. Common salt seasons it and citric acid is the acid that helps the milk set into curd. No percentages are printed, so the split between milk and milk solids is not known.

Ingredients to watch

  • FatWorth watching

    25 g per 100 g, about 12.5 g in a 50 g serve. Most of the 285 kcal comes from fat.

  • Sodium not declaredWorth watching

    Salt is listed as the third ingredient, but the panel prints no sodium figure, so the amount is unknown.

  • Protein and calciumFine

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

  • Short ingredient listFine

    Milk, milk solids, salt and citric acid. No sugar, flavouring, colour or hydrogenated fat.

What it doesn’t have

  • Sodium and saturated fat are not declared on the panel.
  • No ingredient percentages are printed.

Who should eat OSAM Malai Paneer?

Suitable a few times a week for most adults and children. People watching heart health should go lighter, and anyone with lactose intolerance should check with their doctor.

  • Most adultsA few times a week

    15 g protein and 475 mg calcium per 100 g, with 285 kcal.

  • ChildrenA few times a week

    Calcium and protein from a short list, with no sugar or dye.

  • Heart healthOccasionally

    25 g fat per 100 g, and saturated fat and sodium are not printed.

  • Lactose intoleranceCheck with your doctor

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

Myths about OSAM Malai Paneer

Paneer is a protein food but not a lean one: it has more fat than protein per 100 g.

Myth: Is paneer a lean protein?

No. Paneer is a good protein source, but this one has 25 g fat against 15 g protein per 100 g, so most of its 285 kcal come from fat.

Recipes with OSAM Malai Paneer

Paneer bhurji, tikka and palak paneer all use it well. Pair with vegetables to balance the 25 g fat per 100 g.

Paneer bhurji

Crumble 50 g per person with onion and tomato, for about 7.5 g protein from the paneer.

Palak paneer

Cubes in a spinach gravy turn 475 mg calcium per 100 g into a vegetable-rich main.

Paneer tikka

Grill cubes with peppers and onions, so the 25 g fat per 100 g is balanced by vegetables.

Paneer roll or sandwich

Use a small portion of the paneer with salad and wholewheat, and go easy on added salt.

OSAM Malai Paneer: common questions

What is the CleanPlate score of OSAM Malai Paneer?

OSAM Malai Paneer is a soft, creamy paneer made from fresh milk, milk solids, salt and citric acid. It scores BA2: protein and calcium lift nutrition, the short ingredient list is clean with no added sugar, and risk stays low because only the calorie load counts against it. A useful protein food for regular meals, eaten in sensible portions. 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 OSAM Malai Paneer?

Per 100 g, OSAM Malai Paneer has 285 kcal, 15 g protein, 2 g carbohydrate and 25 g fat. One serve (50 g, typical serve) has 143 kcal and 7.5 g protein.

What are the ingredients in OSAM Malai Paneer?

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

Does OSAM Malai Paneer live up to its claims?

5 claims checked: 4 hold, 1 needs care. "Helps burn more fat" needs care: The pack links paneer's fatty acid to weight loss, but gives no amount. The panel shows 25 g fat and 285 kcal per 100 g.

Who should limit OSAM Malai Paneer?

Most adults: a few times a week. 15 g protein and 475 mg calcium per 100 g, with 285 kcal. Children: a few times a week. Calcium and protein from a short list, with no sugar or dye. Heart health: occasionally. 25 g fat per 100 g, and saturated fat and sodium are not printed.

What does the BA2 score mean for OSAM Malai Paneer?

The first letter (B) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (2) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 15 g per 100 g, about 21% of the calories, and it comes from the milk itself and the added milk solids. Calcium is declared at 475 mg per 100 g and adds a bonus to the grade. Ingredients: The list is fresh milk, milk solids, common salt and citric acid. There is no sugar, no hydrogenated fat, no flavouring and no colour. Load risk: Energy is the only part that counts: 285 kcal per 100 g, or about 143 kcal in a 50 g serve. Added sugar is 0 g.

Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

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