ParagCheese & Paneer

Parag Paneer

Published

Summary

Parag Paneer is a packaged block of paneer made from milk solids, sold on its protein and calcium. It scores [L]BA3: nutrition is strong on protein and calcium, the short ingredient list is clean, and risk is moderate because of the saturated fat. The back says no preservatives while the list names one, which sets the [L]. Fine a few times a week.

Full summary

Parag Paneer

Parag Paneer scores [L]BA3 on CleanPlate: nutrition B, ingredients A, load risk 3.

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

27%70%

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

Share of calories, per 100 g

  • Protein: 18 g per 100 g, 27% of the calories.
  • Sugars: 2.5 g per 100 g, 4% of the calories, of which 0 g is added.
  • Fat: 21 g per 100 g, 70% of the calories, of which 14.7 g is saturated.
Added sugar0 g
Saturated fat14.7 g
Sodium66 mg

The tick is the “high” line

Watch
High saturated fat (14.7g)
In its favour
High protein (18g per 100g); No added sugar
On the pack
5 claims checked: 3 hold, 1 needs care, 1 is misleading

Last reviewed October 28, 2026

Ingredients, decoded

3 listed
  • Milk Solids
  • Acidity Regulator (INS 263)
  • Preservative
    • Naturally Sourced Food Protectant
    • INS 234^
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
Parag Paneer pack, front view

½ teaspoon of sugar in every 100 g · 2.5 g total sugar, 5 g a teaspoon

LPack claim not backed upHigh saturated fatNutrition per 100 g
BNutrition densityAIngredient integrity3Load risk
Nutrition facts
Energy271 kcal
Protein18 g
Carbohydrates2.5 g
Total sugars2.5 g
Added sugars0 g
Total fat21 g
Saturated fat14.7 g
Trans fat0 g
Cholesterol37.8 mg
Sodium66 mg
Calcium870 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Parag Paneer

Protein-rich paneer that denies its own preservative

Parag Paneer is a 180 g pack of fresh paneer built from milk solids, with an acidity regulator (INS 263) and a preservative (INS 234, described on the pack as a naturally sourced food protectant). The pack is split into 10 serves of 20 g. It is bought as a soft, ready-to-cook protein for vegetarian meals, and no percentage is declared for the milk solids.

What you get is real: per 100 g there are 271 kcal, 18 g protein and 870 mg calcium, with 2.5 g total sugar, none of it added, and just 66 mg sodium. What it costs is fat: 21 g per 100 g, of which 14.7 g is saturated. One 20 g serve gives about 54 kcal, 3.6 g protein and 2.9 g saturated fat.

The front promises protein, calcium and a short, natural list, and the numbers back the protein and calcium. The back says no preservatives, yet the ingredient list names one, and that is what sets the [L] flag. CleanPlate scores it [L]BA3.

Does Parag Paneer live up to its claims?

The protein, calcium and no-artificial-flavours claims hold. No preservatives does not, because nisin is listed as a preservative. Supports immunity is a general line the label cannot prove.

  • On the pack

    “NO PRESERVATIVES”

    Misleading

    The ingredient list names a preservative, nisin (INS 234), and calcium acetate (INS 263) is also counted. The claim on the back does not match the list.

  • On the pack

    “RICH IN PROTEIN”

    Holds

    18 g protein per 100 g, about 27% of the calories, and 3.6 g in a 20 g serve.

  • On the pack

    “GOOD SOURCE OF CALCIUM”

    Holds

    870 mg calcium per 100 g, about 174 mg in a 20 g serve.

  • On the pack

    “NO ARTIFICIAL FLAVOURS”

    Holds

    No flavour of any kind is listed. The list is milk solids, an acidity regulator and a preservative.

  • On the pack

    “SUPPORTS IMMUNITY”

    Be careful

    The label gives no nutrient or amount behind this line. The protein and calcium are real, but the claim itself is general.

Why Parag Paneer scores [L]BA3

Nutrition is a B on 18 g protein and 870 mg calcium per 100 g. Ingredients are an A on a three-item list, held back only by the preservative claim. Risk is a 3 on 14.7 g saturated fat per 100 g.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
18 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
271 kcal

01 Nutrition density: why B

Protein is 18 g per 100 g, about 27% of the calories, and it comes from milk solids. Calcium is 870 mg per 100 g, which earns a micro-nutrient bonus.

No fibre is declared, as expected for a dairy food. Protein and calcium carry the grade.

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
Milk Solids
Sweeteners
None added
Additives
2
Flagged
None

02 Ingredient integrity: why A

Only three things are listed: milk solids, an acidity regulator (INS 263) and a preservative (INS 234, nisin). Neither additive costs points on its own, so the base score is high.

The back of the pack says no preservatives while the list names one. That hollow promise costs ingredient points and sets the [L] flag, but the short, plain list keeps the grade at an A.

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
3

Moderate risk

Added sugar
0 g
Sodium
66 mg
Saturated fat
14.7 g
Trans fat
0 g

03 Load risk: why 3

Saturated fat drives the risk number: 14.7 g per 100 g, nearly three times the 5 g high line. A 20 g serve has 2.9 g.

Sodium is low at 66 mg per 100 g, added sugar and trans fat are 0 g, so they add almost nothing. Energy is 271 kcal per 100 g.

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

  • Red flag: High saturated fat (14.7g)

Green flags

  • Green flag: High protein (18g per 100g)
  • Green flag: No added sugar
  • Green flag: Low sodium

What's in Parag Paneer?

Milk solids lead a short list, followed by an acidity regulator and a preservative. The saturated fat is what to watch, not the additives.

The ingredient list, read for you

Milk solids come first and are the whole food, with no percentage declared. An acidity regulator (INS 263, calcium acetate) and a preservative (INS 234, nisin) follow, and they are there to keep the block fresh. No sugar, flavour, colour or added fat is listed.

Ingredients to watch

  • Saturated fatConcern

    14.7 g per 100 g, nearly three times the 5 g high line. A 20 g serve gives 2.9 g, and a 100 g helping gives the full 14.7 g.

  • No preservatives claimConcern

    The back says no preservatives, but the list names nisin (INS 234) as a preservative. The hollow promise costs ingredient points.

  • Nisin and calcium acetateWorth watching

    INS 234 and INS 263 are both listed. They are not additives of concern in the scoring, but they are not absent either.

  • SodiumFine

    66 mg per 100 g, about 13 mg in a 20 g serve.

  • Protein and calciumFine

    18 g protein and 870 mg calcium per 100 g, with 0 g added sugar and 0 g trans fat.

What it doesn’t have

  • No percentage is given for the milk solids.

Who should eat Parag Paneer?

A few times a week for most adults and children. Occasionally for heart health, since 14.7 g saturated fat per 100 g is about three times the high line.

  • Most adultsA few times a week

    A 20 g serve gives 3.6 g protein and 2.9 g saturated fat.

  • ChildrenA few times a week

    870 mg calcium per 100 g, alongside 14.7 g saturated fat.

  • Heart healthOccasionally

    14.7 g saturated fat per 100 g is about three times the 5 g high line.

  • Lactose intoleranceCheck with your doctor

    It is milk-based with 2.5 g total sugar per 100 g, and tolerance varies.

Myths about Parag Paneer

Paneer is a protein food, but not a lean one. About 70% of its calories come from fat, and 14.7 g per 100 g is saturated.

Myth: Is paneer a lean protein?

No. Per 100 g it has 18 g protein but 21 g fat, 14.7 g of it saturated, so about 70% of the calories come from fat.

Recipes with Parag Paneer

Paneer suits bhurji, palak paneer, tikka and sandwiches. Use modest portions and light cooking fat, since the paneer already carries 14.7 g saturated fat per 100 g.

Paneer bhurji

Crumble the paneer with onion and tomato, and use little oil, since the paneer already brings 21 g fat per 100 g.

Palak paneer

Cube 100 g per person into a spinach gravy for 18 g protein, and go easy on cream so saturated fat stays down.

Grilled paneer tikka

Marinate and grill cubes with peppers and onion, and keep to a few cubes, as each 20 g is about 54 kcal.

Paneer sandwich

Slice thinly into a sandwich with cucumber and tomato for protein and calcium, with only 66 mg sodium per 100 g from the paneer.

Parag Paneer: common questions

What is the CleanPlate score of Parag Paneer?

Parag Paneer is a packaged block of paneer made from milk solids, sold on its protein and calcium. It scores [L]BA3: nutrition is strong on protein and calcium, the short ingredient list is clean, and risk is moderate because of the saturated fat. The back says no preservatives while the list names one, which sets the [L]. Fine a few times a week. Nutrition B, ingredients A, load risk 3; 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 Parag Paneer?

Per 100 g, Parag Paneer has 271 kcal, 18 g protein, 2.5 g carbohydrate, 21 g fat and 14.7 g saturated fat. One serve (1 serve, 20 g) has 54 kcal and 3.6 g protein.

What are the ingredients in Parag Paneer?

3 ingredients, in label order: Milk Solids, Acidity Regulator (INS 263), Preservative (Naturally Sourced Food Protectant, INS 234^).

Does Parag Paneer live up to its claims?

5 claims checked: 3 hold, 1 needs care, 1 is misleading. "NO PRESERVATIVES" is misleading: The ingredient list names a preservative, nisin (INS 234), and calcium acetate (INS 263) is also counted. The claim on the back does not match the list. "SUPPORTS IMMUNITY" needs care: The label gives no nutrient or amount behind this line. The protein and calcium are real, but the claim itself is general.

Who should limit Parag Paneer?

Most adults: a few times a week. A 20 g serve gives 3.6 g protein and 2.9 g saturated fat. Children: a few times a week. 870 mg calcium per 100 g, alongside 14.7 g saturated fat. Heart health: occasionally. 14.7 g saturated fat per 100 g is about three times the 5 g high line.

How much sugar, salt and saturated fat does Parag Paneer have?

Per 100 g, Parag Paneer has 0 g added sugar, 66 mg sodium (about 0.2 g salt) and 14.7 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? .

Better Cheese & Paneer

All Cheese & Paneer →