PatanjaliCheese & Paneer

Patanjali Cow's Milk Paneer

Published

Summary

Patanjali Cow's Milk Paneer is a plain block of fresh paneer made from milk solids alone. It scores BA2: decent on nutrition thanks to protein and calcium, top marks on ingredients because nothing else is added, and a low risk grade held up mainly by its saturated fat. A good fit for home cooking a few times a week.

Full summary

Patanjali Cow's Milk Paneer

Patanjali Cow's Milk Paneer scores BA2 on CleanPlate: nutrition B, ingredients A, load risk 2.

21%76%

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

Share of calories, per 100 g

  • Protein: 14 g per 100 g, 21% of the calories.
  • Sugars: 2 g per 100 g, 3% of the calories, of which 0 g is added.
  • Fat: 22 g per 100 g, 76% of the calories, of which 14 g is saturated.
Added sugar0 g
Saturated fat14 g
Sodium28 mg

The tick is the “high” line

Watch
High saturated fat (14g); Contains trans fat (1g)
In its favour
Source of protein (14g); No added sugar
On the pack
2 claims checked: 2 hold

Last reviewed October 28, 2026

Ingredients, decoded

1 listed
  • Milk Solids
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
Patanjali Cow's Milk Paneer pack, front view

½ teaspoon of sugar in every 100 g · 2 g total sugar, 5 g a teaspoon

High saturated fatNutrition per 100 g
BNutrition densityAIngredient integrity2Load risk
Nutrition facts
Energy262 kcal
Protein14 g
Carbohydrates2 g
Total sugars2 g
Added sugars0 g
Total fat22 g
Saturated fat14 g
Trans fat1 g
Sodium28 mg
Calcium480 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Patanjali Cow's Milk Paneer

One-ingredient paneer with protein, calcium and saturated fat

Patanjali Cow's Milk Paneer is a 180 g pack of fresh paneer. The ingredient list has one entry, milk solids, with no percentage declared and nothing added. It is bought for cooking at home: curries, bhurji, tikka and stuffings.

Per 100 g it has 262 kcal, 14 g protein, 22 g fat, 14 g saturated fat, 2 g carbohydrate (all milk sugar, no added sugar) and 28 mg sodium. Calcium is 480 mg. A 75 g serve, the size printed on the pack, gives about 197 kcal, 10.5 g protein, 10.5 g saturated fat and 360 mg calcium.

The front says paneer and made from cow milk, and the list backs both. There are no additives, no added sugar and no hydrogenated fat listed. What the pack does not say is that fat gives most of the calories. CleanPlate scores it BA2.

Why Patanjali Cow's Milk Paneer scores BA2

Nutrition is a B on 14 g protein and 480 mg calcium per 100 g. Ingredients are an A because milk solids are the only ingredient, and risk is a 2, driven almost entirely by 14 g saturated fat.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
14 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
262 kcal

01 Nutrition density: why B

Protein is 14 g per 100 g, about a fifth of the calories, and it comes from milk solids, a top-tier protein source. Calcium is declared at 480 mg per 100 g, which adds a micronutrient bonus to the grade.

There is no fibre, and the energy is dense at 262 kcal per 100 g, which held the grade at a B.

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
0
Flagged
None

02 Ingredient integrity: why A

The list is a single ingredient, milk solids, with no additives, no added sugar and no hydrogenated fat. Nothing costs ingredient points.

The front claims, paneer and made from cow milk, match the list, so there is no label-integrity cost either.

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

Added sugar
0 g
Sodium
28 mg
Saturated fat
14 g
Trans fat
1 g

03 Load risk: why 2

Saturated fat is nearly all of the risk number: 14 g per 100 g, or 10.5 g in a 75 g serve. Added sugar is 0 g and sodium is 28 mg per 100 g, so neither adds meaningfully.

Trans fat is declared at 1 g per 100 g. No hydrogenated fat is listed, so the declared figure is accepted and adds nothing to the risk number. Together this lands on a 2.

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 (14g)
  • Red flag: Contains trans fat (1g)

Green flags

  • Green flag: Source of protein (14g)
  • Green flag: No added sugar
  • Green flag: Low sodium

Does Patanjali Cow's Milk Paneer live up to its claims?

Both front-of-pack promises hold: it is paneer, and the list shows milk solids only. Nothing on the pack is hollow, though the list does not give a milk percentage.

  • On the pack

    “Made from Cowmilk”

    Holds

    The only ingredient is milk solids, and protein of 14 g per 100 g traces to them. The list does not give a percentage.

  • Product name

    “Paneer”

    Holds

    A single-ingredient milk product with 14 g protein and 22 g fat per 100 g, in line with what paneer is.

What's in Patanjali Cow's Milk Paneer?

The list is one ingredient: milk solids. There is nothing to flag in additives, so the saturated fat and the declared trans fat are the points to know.

The ingredient list, read for you

Milk solids are the only ingredient, with no percentage declared. They supply the protein, fat, milk sugar and calcium. There are no preservatives, colours, flavours or stabilisers listed.

Ingredients to watch

  • Saturated fatWorth watching

    14 g per 100 g, from the milk fat. A 75 g serve gives 10.5 g, and the cooking fat comes on top.

  • Trans fatWorth watching

    1 g per 100 g is declared. No hydrogenated fat is listed, so the figure is accepted as printed.

  • ProteinFine

    14 g per 100 g from milk solids, 10.5 g in a 75 g serve.

  • CalciumFine

    480 mg per 100 g, about 360 mg in a 75 g serve.

  • Sodium and sugarFine

    28 mg sodium per 100 g, and no added sugar. The 2 g of sugar is milk sugar.

What it doesn’t have

  • No fibre, as expected from a milk product.
  • The list gives no milk percentage, only milk solids.

Who should eat Patanjali Cow's Milk Paneer?

A few times a week for most adults and children, and occasionally for anyone watching heart health because of 10.5 g saturated fat per serve.

  • Most adultsA few times a week

    10.5 g protein per serve, with 10.5 g saturated fat alongside.

  • ChildrenA few times a week

    360 mg calcium and 10.5 g protein per 75 g serve, with no additives.

  • Heart healthOccasionally

    14 g saturated fat per 100 g is nearly three times the 5 g high line.

  • Lactose intoleranceCheck with your doctor

    Milk sugar is 2 g per 100 g, but it is still a milk product.

Myths about Patanjali Cow's Milk Paneer

Paneer is not a lean protein. At 22 g fat per 100 g, fat gives about three quarters of its calories, against 14 g protein.

Myth: Is paneer a lean protein?

No. Per 100 g this paneer has 14 g protein and 22 g fat, so fat gives about three quarters of the calories. It is a useful protein source, but not a lean one.

Recipes with Patanjali Cow's Milk Paneer

Paneer works best in dishes where the gravy stays light: bhurji, tikka or a spinach curry. Each 75 g adds 10.5 g protein.

Paneer bhurji

Crumble 75 g per person and cook with onion and tomato for 10.5 g protein, using little oil as the paneer carries 22 g fat per 100 g.

Palak paneer

Cubes in a spinach gravy give 360 mg calcium per 75 g from the paneer alone, so skip the cream to keep saturated fat down.

Paneer tikka

Grill or pan-sear marinated cubes with peppers, so the only fat added is a light brush of oil.

Patanjali Cow's Milk Paneer: common questions

What is the CleanPlate score of Patanjali Cow's Milk Paneer?

Patanjali Cow's Milk Paneer is a plain block of fresh paneer made from milk solids alone. It scores BA2: decent on nutrition thanks to protein and calcium, top marks on ingredients because nothing else is added, and a low risk grade held up mainly by its saturated fat. A good fit for home cooking a few times a week. 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 Patanjali Cow's Milk Paneer?

Per 100 g, Patanjali Cow's Milk Paneer has 262 kcal, 14 g protein, 2 g carbohydrate, 22 g fat and 14 g saturated fat. One serve (75 g serve) has 197 kcal and 10.5 g protein.

What are the ingredients in Patanjali Cow's Milk Paneer?

1 ingredient, in label order: Milk Solids.

Does Patanjali Cow's Milk Paneer live up to its claims?

2 claims checked: 2 hold.

Who should limit Patanjali Cow's Milk Paneer?

Most adults: a few times a week. 10.5 g protein per serve, with 10.5 g saturated fat alongside. Children: a few times a week. 360 mg calcium and 10.5 g protein per 75 g serve, with no additives. Heart health: occasionally. 14 g saturated fat per 100 g is nearly three times the 5 g high line.

How much sugar, salt and saturated fat does Patanjali Cow's Milk Paneer have?

Per 100 g, Patanjali Cow's Milk Paneer has 0 g added sugar, 28 mg sodium (about 0.1 g salt) and 14 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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