Paras Malai Paneer
Published
Paras Malai Paneer is a pack of medium-fat paneer made from milk and milk solids, with nothing else added. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is short and clean, and risk is moderate because of the saturated fat. Fine a few times a week in modest portions, cooked with vegetables rather than extra cream.
Ingredients, decoded
3 listed- Medium Fat Paneer
- Milk Solids
- Contains Milk
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 309 kcal |
|---|---|
| Protein | 19 g |
| Carbohydrates | 2.5 g |
| Total sugars | 0 g |
| Added sugars | 0 g |
| Total fat | 25 g |
| Saturated fat | 16 g |
| Trans fat | 0 g |
| Cholesterol | 69 mg |
| Sodium | 15 mg |
| Calcium | 490 mg |
Think this score is wrong?
What to know about Paras Malai Paneer
Two-ingredient paneer with 16 g saturated fat
Paras Malai Paneer is a 200 g pack of medium-fat paneer, with milk solids added and nothing else on the list. The ingredients are medium fat paneer, milk solids and a milk allergen note. No percentages are declared. It is bought for curries, bhurji and grills by people who want a vegetarian protein.
A 50 g serve, a quarter of the pack, gives 154.5 kcal, 9.5 g protein, 12.5 g fat and 245 mg calcium. Per 100 g that is 309 kcal, 19 g protein, 25 g fat and 490 mg calcium. The cost is saturated fat at 16 g per 100 g, or 8 g per serve. Sodium is only 15 mg per 100 g, and there is no sugar.
The front says medium fat paneer and 25% milk fat, and the panel agrees with 25 g fat per 100 g. The word malai suggests cream, but no cream is listed. The richness comes from the milk fat itself. CleanPlate scores it BA3.
Why Paras Malai Paneer scores BA3
Nutrition is a B on 19 g protein and 490 mg calcium per 100 g. Ingredients are an A with two plain ingredients, and risk is a 3 because saturated fat is 16 g per 100 g.
Good nutrient density
- Protein
- 19 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 309 kcal
01 Nutrition density: why B
Protein is 19 g per 100 g, so a 50 g serve gives 9.5 g, and the protein comes from the milk itself. Calcium is 490 mg per 100 g, 245 mg per serve, which earns a strong micronutrient bonus.
No fibre is declared, which is normal for paneer. The grade rests on the 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.
Clean, minimally processed
- Base
- Medium Fat Paneer
- Main fat
- Medium Fat Paneer
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is two ingredients, medium fat paneer and milk solids, plus a milk allergen note. There are no additives and no label promise that fails, so nothing costs ingredient points.
The one gap is that no percentages are declared, so the share of milk solids is not known.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 15 mg
- Saturated fat
- 16 g
- Trans fat
- 0 g
03 Load risk: why 3
Saturated fat is the driver: 16 g per 100 g, more than three times the 5 g high line, and 8 g in a 50 g serve. Energy is 309 kcal per 100 g, 154.5 per serve.
Sodium is 15 mg per 100 g and sugar is 0 g, so neither adds to risk. Trans fat is declared as 0 g and no hydrogenated fat is listed.
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 (16g)
Green flags
- +Green flag: Source of protein (19g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Paras Malai Paneer live up to its claims?
The medium fat and 25% milk fat claims hold, since the panel shows 25 g fat per 100 g. The malai in the name is about richness, as no cream is listed.
- Product nameHolds
“Medium Fat Paneer”
The panel shows 25 g fat per 100 g, in line with a medium-fat paneer.
- On the packHolds
“Contains 25% Milk Fat”
Total fat is 25 g per 100 g, of which 16 g is saturated.
- Product nameBe careful
“Malai Paneer”
Malai suggests cream, but no cream is listed. The ingredients are medium fat paneer and milk solids.
What's in Paras Malai Paneer?
Medium fat paneer and milk solids are the whole list, with no additives. The saturated fat is the one thing to watch.
The ingredient list, read for you
Medium fat paneer leads the list, followed by milk solids, with a milk allergen note. The paneer is the body of the product, and the milk solids add to the protein and richness. No percentages are declared, so the split between the two is not stated.
Ingredients to watch
- Saturated fatConcern
16 g per 100 g, over three times the 5 g high line. One 50 g serve has 8 g.
- Cholesterol and energyWorth watching
69 mg cholesterol and 309 kcal per 100 g. A 50 g serve has about 34.5 mg and 154.5 kcal.
- Protein and calciumFine
19 g protein and 490 mg calcium per 100 g, so 9.5 g and 245 mg in a serve.
- Sodium and sugarFine
15 mg sodium per 100 g and no sugar, so paneer adds very little of either.
What it doesn’t have
- Ingredient percentages are not declared, so the share of milk solids is unknown.
Who should eat Paras Malai Paneer?
A few times a week for most adults. Heart health calls for more care, since one 50 g serve has about 8 g saturated fat.
- Most adultsA few times a week
A 50 g serve has 9.5 g protein but about 8 g saturated fat.
- ChildrenA few times a week
245 mg calcium per serve, with 8 g saturated fat to keep portions small.
- Heart healthOccasionally
16 g saturated fat per 100 g is over three times the high line.
- Lactose intoleranceCheck with your doctor
Made from milk and milk solids, so lactose may be present.
Myths about Paras Malai Paneer
Paneer is a good protein source, but it is not lean: fat is 25 g per 100 g against 19 g protein.
Myth: Is paneer a lean protein?
No. This paneer has 19 g protein but 25 g fat per 100 g, and 16 g of that fat is saturated. It is a good protein source, but fat gives more of the calories.
Recipes with Paras Malai Paneer
Paneer works in curries, bhurji and grills. Pair 50 g servings with vegetables to keep the meal balanced, as the fat comes with the paneer.
Palak paneer
Simmer 50 g cubes per person in a spinach gravy, so the 9.5 g protein per serve comes with greens and no extra cream.
Paneer bhurji
Crumble the paneer into a pan with onion and tomato, using little oil, since the paneer already brings 12.5 g fat per 50 g.
Grilled paneer with vegetables
Skewer cubes with peppers and onion and grill them. One serve gives 245 mg calcium.
Paras Malai Paneer: common questions
What is the CleanPlate score of Paras Malai Paneer?
Paras Malai Paneer is a pack of medium-fat paneer made from milk and milk solids, with nothing else added. It scores BA3: nutrition is solid on protein and calcium, the ingredient list is short and clean, and risk is moderate because of the saturated fat. Fine a few times a week in modest portions, cooked with vegetables rather than extra cream. 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 Paras Malai Paneer?
Per 100 g, Paras Malai Paneer has 309 kcal, 19 g protein, 2.5 g carbohydrate, 25 g fat and 16 g saturated fat. One serve (50 g, a quarter of the 200 g pack) has 155 kcal and 9.5 g protein.
What are the ingredients in Paras Malai Paneer?
3 ingredients, in label order: Medium Fat Paneer, Milk Solids, Contains Milk.
Does Paras Malai Paneer live up to its claims?
3 claims checked: 2 hold, 1 needs care. "Malai Paneer" needs care: Malai suggests cream, but no cream is listed. The ingredients are medium fat paneer and milk solids.
Who should limit Paras Malai Paneer?
Most adults: a few times a week. A 50 g serve has 9.5 g protein but about 8 g saturated fat. Children: a few times a week. 245 mg calcium per serve, with 8 g saturated fat to keep portions small. Heart health: occasionally. 16 g saturated fat per 100 g is over three times the high line.
How much sugar, salt and saturated fat does Paras Malai Paneer have?
Per 100 g, Paras Malai Paneer has 0 g added sugar, 15 mg sodium (about 0 g salt) and 16 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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