Prabhat Paneer - Malai
Published
Prabhat Paneer Malai is a soft, chilled paneer made from only milk solids and citric acid. It scores CA2: average on nutrition because the protein is solid but there is no fibre, top marks for a two-item ingredient list, and a low risk grade held up by saturated fat. Best used in cooked dishes, in modest portions, a few times a week.
Ingredients, decoded
2 listed- Milk Solids
- Citric acid (INS 330)
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 294.5 kcal |
|---|---|
| Protein | 18.5 g |
| Carbohydrates | 2.3 g |
| Added sugars | 0 g |
| Total fat | 23.5 g |
| Saturated fat | 14.6 g |
| Trans fat | 0.6 g |
Think this score is wrong?
What to know about Prabhat Paneer - Malai
A two-ingredient paneer with rich saturated fat
Prabhat Paneer Malai is a 200 g pack of chilled paneer made from milk solids, with citric acid (INS 330) as the only other ingredient. No percentages are declared. It is bought for home cooking: curries, bhurji, tikka and fillings.
Per 100 g you get 294.5 kcal, 18.5 g protein, 2.27 g carbohydrate, no added sugar and 23.5 g fat, of which 14.6 g is saturated. A typical 50 g serve gives about 147 kcal, 9.3 g protein and 7.3 g saturated fat. Trans fat is declared at 0.6 g per 100 g.
The pack promises malai, soft and fresh paneer made to taste like the homemade kind. The short list backs that up, and the fat figure matches the rich name. No hydrogenated fat is listed, so the declared trans fat is accepted as printed. CleanPlate scores it CA2.
Why Prabhat Paneer - Malai scores CA2
Nutrition is a C on 18.5 g protein per 100 g with no fibre or declared minerals. Ingredients are an A on a two-item list, and risk is a 2, driven by 14.6 g saturated fat.
Adequate nutrient density
- Protein
- 18.5 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 295 kcal
01 Nutrition density: why C
Protein is 18.5 g per 100 g, which is the main thing the grade rests on. Carbohydrate is 2.27 g and added sugar is 0 g, so the calories come from protein and fat.
No fibre, vitamins or minerals are declared, so nothing adds to the grade beyond the protein. A typical 50 g serve has 9.3 g protein.
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
- Milk Solids
- Sweeteners
- None added
- Additives
- 1
- Flagged
- None
02 Ingredient integrity: why A
The list is milk solids and citric acid (INS 330), nothing more. Citric acid is the only additive and it costs no ingredient points.
No hollow label promise was found and no hydrogenated fat is listed, so the declared 0.6 g trans fat per 100 g is accepted. The ingredient grade is the top one.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Added sugar
- 0 g
- Saturated fat
- 14.6 g
- Trans fat
- 0.6 g
03 Load risk: why 2
Saturated fat drives the risk number: 14.6 g per 100 g, almost three times the 5 g high line. A 50 g serve has about 7.3 g.
Energy adds a little at 294.5 kcal per 100 g. Added sugar is 0 g and trans fat is 0.6 g per 100 g. Sodium is not declared, so it plays no part in the number.
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 (14.6g)
- −Red flag: Contains trans fat (0.6g)
Green flags
- +Green flag: High protein (18.5g per 100g)
- +Green flag: No added sugar
Does Prabhat Paneer - Malai live up to its claims?
Nothing on the pack is hollow. Malai and soft-and-fresh are framed claims that sit well with 23.5 g fat per 100 g and a 60-day best-before when kept below 4°C.
- Product nameBe careful
“Malai Paneer”
The list shows milk solids only, with no cream named and no percentages. The name fits a rich product: fat is 23.5 g per 100 g.
- On the packBe careful
“Soft & Fresh”
Softness cannot be read from the label. The pack gives a 60-day best-before, and only when kept below 4°C throughout.
- On the packHolds
“Best before 60 days”
The storage condition is stated on the back: below 4°C continuously. The only additive listed is citric acid.
What's in Prabhat Paneer - Malai?
Milk solids and citric acid are the whole list. The ingredients need no watching. The saturated fat and the undeclared sodium are what to keep in mind.
The ingredient list, read for you
Milk solids lead the list and make up the paneer itself, which is where all 18.5 g of protein per 100 g comes from. Citric acid (INS 330) follows as the only other ingredient. No percentages are declared, and nothing else is added.
Ingredients to watch
- Saturated fatWorth watching
14.6 g per 100 g, almost three times the 5 g high line. A 50 g serve has about 7.3 g.
- Trans fatWorth watching
0.6 g per 100 g is declared. No hydrogenated fat is listed, so the figure is accepted as printed.
- ProteinFine
18.5 g per 100 g from milk solids, about 9.3 g in a 50 g serve.
- Citric acid (INS 330)Fine
The only additive, and it costs no ingredient points.
What it doesn’t have
- No sodium is declared on the panel, so the salt content is unknown.
- No fibre, vitamins or minerals are declared.
Who should eat Prabhat Paneer - Malai?
A few times a week for most adults and children, in modest portions. Heart health calls for more care, since 14.6 g saturated fat per 100 g is high.
- Most adultsA few times a week
9.3 g protein per 50 g, with 7.3 g saturated fat.
- ChildrenA few times a week
Simple ingredients, but 14.6 g saturated fat per 100 g, so keep portions small.
- Heart healthOccasionally
14.6 g saturated fat per 100 g is almost three times the high line.
- Lactose intoleranceCheck with your doctor
Made from milk solids, and the lactose content is not declared.
Myths about Prabhat Paneer - Malai
Paneer is a protein food, but it is not lean. At 23.5 g fat per 100 g, most of its calories come from fat, and 14.6 g of that is saturated.
Myth: Is paneer a lean protein?
No. Paneer gives protein, 18.5 g per 100 g here, but it also has 23.5 g fat per 100 g, and most of its calories come from that fat. 14.6 g of it is saturated.
Recipes with Prabhat Paneer - Malai
Paneer suits quick cooked dishes. Pair it with vegetables or dal, and salt only at the time of cooking, as the pack advises.
Paneer bhurji with vegetables
Crumble 50 g per person with onion and tomato for about 9.3 g protein, and use little oil, since the paneer already has 23.5 g fat per 100 g.
Palak paneer
Cube the paneer into a spinach gravy so the greens carry the bulk and each 50 g serve adds 7.3 g saturated fat.
Paneer tikka
Marinate and grill the cubes with peppers and onion. Add salt only at the time of cooking, as the pack advises.
Prabhat Paneer - Malai: common questions
What is the CleanPlate score of Prabhat Paneer - Malai?
Prabhat Paneer Malai is a soft, chilled paneer made from only milk solids and citric acid. It scores CA2: average on nutrition because the protein is solid but there is no fibre, top marks for a two-item ingredient list, and a low risk grade held up by saturated fat. Best used in cooked dishes, in modest portions, a few times a week. Nutrition C, 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 Prabhat Paneer - Malai?
Per 100 g, Prabhat Paneer - Malai has 295 kcal, 18.5 g protein, 2.3 g carbohydrate, 23.5 g fat and 14.6 g saturated fat. One serve (50 g, typical serve) has 147 kcal and 9.3 g protein.
What are the ingredients in Prabhat Paneer - Malai?
2 ingredients, in label order: Milk Solids, Citric acid (INS 330).
Does Prabhat Paneer - Malai live up to its claims?
3 claims checked: 1 holds, 2 need care. "Malai Paneer" needs care: The list shows milk solids only, with no cream named and no percentages. The name fits a rich product: fat is 23.5 g per 100 g. "Soft & Fresh" needs care: Softness cannot be read from the label. The pack gives a 60-day best-before, and only when kept below 4°C throughout.
Who should limit Prabhat Paneer - Malai?
Most adults: a few times a week. 9.3 g protein per 50 g, with 7.3 g saturated fat. Children: a few times a week. Simple ingredients, but 14.6 g saturated fat per 100 g, so keep portions small. Heart health: occasionally. 14.6 g saturated fat per 100 g is almost three times the high line.
How much sugar, salt and saturated fat does Prabhat Paneer - Malai have?
Per 100 g, Prabhat Paneer - Malai has 0 g added sugar and 14.6 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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