PragatiCheese & Paneer

Pragati Paneer

Published

Summary

Pragati Paneer is a plain paneer made from milk and milk solids, set with a little glucono delta lactone and salt. It scores BA3: decent on nutrition thanks to protein and calcium, clean on ingredients with no additives of concern, and middling on risk because of the saturated fat. Suits cooking a few times a week in measured portions.

Full summary

Pragati Paneer

Pragati Paneer scores BA3 on CleanPlate: nutrition B, ingredients A, load risk 3.

24%71%

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

Share of calories, per 100 g

  • Protein: 18.5 g per 100 g, 24% of the calories.
  • Sugars: 4 g per 100 g, 5% of the calories, of which 0 g is added.
  • Fat: 24 g per 100 g, 71% of the calories, of which 14.9 g is saturated.
Added sugar0 g
Saturated fat14.9 g
Sodium383 mg

The tick is the “high” line

Watch
High saturated fat (14.9g); Contains trans fat (1g)
In its favour
Source of protein (18.5g); No added sugar
On the pack
2 claims checked: 2 hold

Last reviewed October 28, 2026

Ingredients, decoded

4 listed
  • Milk
  • Milk Solids
  • Glucono Delta Lactone
  • Common Salt
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
Pragati Paneer pack, front view

1 teaspoon of sugar in every 100 g · 4 g total sugar, 5 g a teaspoon

High saturated fatNutrition per 100 g
BNutrition densityAIngredient integrity3Load risk
Nutrition facts
Energy306 kcal
Protein18.5 g
Carbohydrates4 g
Total sugars4 g
Added sugars0 g
Total fat24 g
Saturated fat14.9 g
Trans fat1 g
Sodium383 mg
Calcium480 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Pragati Paneer

Short ingredient list, but 14.9 g saturated fat

Pragati Paneer is a 200 g pack of paneer made from milk and milk solids, with glucono delta lactone (an acidity regulator) and common salt. No percentages are declared. It is bought as an everyday cooking ingredient for curries, bhurji and grills, by people who want a vegetarian protein.

Per 100 g it gives 306 kcal, 18.5 g protein and 480 mg calcium, with 4 g sugar (milk carbohydrate) and no added sugar. The cost is fat: 24 g total, of which 14.9 g is saturated, along with 383 mg sodium. The pack prints no serve, so a 50 g portion is a typical serve.

The name and the milk icon make a simple promise, and the ingredient list backs it: milk comes first and nothing unusual follows. What the front does not say is how much saturated fat comes with the protein. CleanPlate scores it BA3.

Why Pragati Paneer scores BA3

Nutrition is a B on 18.5 g protein and 480 mg calcium per 100 g. Ingredients are an A with no additives of concern, and risk is a 3, driven mainly by 14.9 g saturated fat per 100 g.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
18.5 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
306 kcal

01 Nutrition density: why B

Protein is 18.5 g per 100 g, and calcium is 480 mg per 100 g, which earns a strong micronutrient bonus. A 50 g serve gives about 9 g protein and 240 mg calcium.

No fibre or other vitamins and minerals are declared, 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
Milk
Sweeteners
None added
Additives
0
Flagged
None

02 Ingredient integrity: why A

The list is four items: milk, milk solids, glucono delta lactone and common salt. No additive of concern, no flavouring and no hydrogenated fat is listed, and the pack makes no promise that the list contradicts.

Ingredient percentages are not declared, so the amounts of milk and milk solids are not known.

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
383 mg
Saturated fat
14.9 g
Trans fat
1 g

03 Load risk: why 3

Saturated fat is the biggest driver: 14.9 g per 100 g, about three times the 5 g high line. A 50 g serve has about 7.5 g.

Sodium is 383 mg per 100 g and energy is 306 kcal per 100 g, which add a little more. Added sugar is 0 g, so it plays no part. Trans fat is declared at 1 g per 100 g, and with no hydrogenated fat listed it is accepted as declared.

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 (14.9g)
  • Red flag: Contains trans fat (1g)

Green flags

  • Green flag: Source of protein (18.5g)
  • Green flag: No added sugar
  • Green flag: No additives

Does Pragati Paneer live up to its claims?

The name and the milk icon hold: milk and milk solids lead the list and nothing else of note is added. The pack makes no nutrition or health claims to check.

  • Product name

    “Pragati Paneer”

    Holds

    The list is milk, milk solids, glucono delta lactone and salt, with protein at 18.5 g per 100 g.

  • On the pack

    “Milk icon (blue drop logo)”

    Holds

    Milk is the first ingredient, and milk solids come second. The pack makes no nutrition or health claims.

What's in Pragati Paneer?

Milk and milk solids lead, with glucono delta lactone and salt after them. Saturated fat is the one thing to watch.

The ingredient list, read for you

Milk comes first, followed by milk solids, which add to the protein. Glucono delta lactone is an acidity regulator used in setting the curd, and common salt finishes the list. No percentages are declared.

Ingredients to watch

  • Saturated fatConcern

    14.9 g per 100 g, about three times the 5 g high line. A 50 g serve has about 7.5 g.

  • SodiumWorth watching

    383 mg per 100 g, about 190 mg in a 50 g serve.

  • Trans fatWorth watching

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

  • Protein and calciumFine

    18.5 g protein and 480 mg calcium per 100 g, about 9 g and 240 mg in a 50 g serve.

  • Short ingredient listFine

    Four ingredients, no additive of concern and no added sugar.

What it doesn’t have

  • No fibre or other vitamins and minerals are declared, and no ingredient percentages.

Who should eat Pragati Paneer?

A few times a week for most adults and children, occasionally for anyone watching heart health, and a doctor's check for lactose intolerance.

  • Most adultsA few times a week

    A 50 g serve has about 9 g protein and 7.5 g saturated fat.

  • ChildrenA few times a week

    480 mg calcium per 100 g, but 14.9 g saturated fat per 100 g.

  • Heart healthOccasionally

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

  • Lactose intoleranceCheck with your doctor

    It contains 4 g milk carbohydrate per 100 g.

Myths about Pragati Paneer

Paneer is a protein source, but it is not a lean one: 24 g fat comes with every 18.5 g protein per 100 g.

Myth: Is paneer a lean protein?

No. Paneer is a useful protein source, but 100 g also has 24 g fat, 14.9 g of it saturated, against 18.5 g protein.

Recipes with Pragati Paneer

Paneer suits bhurji, tikka and curries. Using it with vegetables and little added oil keeps the 14.9 g saturated fat per 100 g from stacking up.

Paneer bhurji

Crumble about 50 g per person with onion and tomato, and cook with a small amount of oil, since the paneer already brings 24 g fat per 100 g.

Paneer tikka on a grill

Grill cubes with peppers and onion so the 18.5 g protein per 100 g sits in a vegetable-heavy plate.

Paneer and spinach curry

Add spinach and a tomato base, and use a small portion of paneer to keep the saturated fat near 7.5 g per 50 g.

Pragati Paneer: common questions

What is the CleanPlate score of Pragati Paneer?

Pragati Paneer is a plain paneer made from milk and milk solids, set with a little glucono delta lactone and salt. It scores BA3: decent on nutrition thanks to protein and calcium, clean on ingredients with no additives of concern, and middling on risk because of the saturated fat. Suits cooking a few times a week in measured portions. 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 Pragati Paneer?

Per 100 g, Pragati Paneer has 306 kcal, 18.5 g protein, 4 g carbohydrate, 24 g fat and 14.9 g saturated fat. One serve (50 g, typical serve) has 153 kcal and 9.3 g protein.

What are the ingredients in Pragati Paneer?

4 ingredients, in label order: Milk, Milk Solids, Glucono Delta Lactone, Common Salt.

Does Pragati Paneer live up to its claims?

2 claims checked: 2 hold.

Who should limit Pragati Paneer?

Most adults: a few times a week. A 50 g serve has about 9 g protein and 7.5 g saturated fat. Children: a few times a week. 480 mg calcium per 100 g, but 14.9 g saturated fat per 100 g. Heart health: occasionally. 14.9 g saturated fat per 100 g is about three times the high line.

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

Per 100 g, Pragati Paneer has 0 g added sugar, 383 mg sodium (about 1 g salt) and 14.9 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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