Pride of CowsCheese & Paneer#3 of 48 in categoryRating 4.7/5

Pride of Cows Low Fat High Protein Paneer

Red flags

No major red flags on the label.

Green flags

  • Green flag: High protein (22.5g per 100g)
  • Green flag: Low sodium
  • Green flag: No additives

Ingredients, decoded

3 listed
  • Pasteurized Cow's milk
  • Cow's Skimmed milk
  • Vinegar
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

LPack claim not backed upNutrition per 100 g
BNutritionAIngredients1Risk
Energy152 kcal
Protein22.5 g
Carbohydrates2 g
Total sugars0 g
Total fat6 g
Saturated fat3.8 g
Trans fat0.2 g
Cholesterol16 mg
Sodium100 mg
Vitamin A50 µg
Calcium500 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Skimmed-milk paneer, but not low fat by the label rule

Pride of Cows Low Fat High Protein Paneer is a 200 g paneer made from pasteurised cow's milk, cow's skimmed milk and vinegar, with two 100 g servings per pack. The panel is printed per 100 g.

CleanPlate scores it [L]BA1. The B for nutrition reflects 22.5 g protein and natural calcium per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by pasteurized cow's milk, cow's skimmed milk and vinegar), and almost no additives. The [L] marks a hollow label promise: the claim "Low Fat High Protein Paneer" does not hold: fat 6 g is over the low-fat line. The 1 for risk is low: sodium, free sugar and saturated fat are all modest (sodium 100 mg, free sugar 0 g, saturated fat 3.8 g per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • Product name

    “Low Fat Paneer”

    Misleading

    Fat is 6 g per 100 g, above the 3 g per 100 g low-fat limit; it is far lower than full-fat paneer but does not meet the claim.

  • On the pack

    “High Protein”

    Holds

    22.5 g of protein per 100 g is well above the high-protein line.

  • On the pack

    “Rich in calcium and protein”

    Holds

    Calcium is 500 mg and protein 22.5 g per 100 g.

How BA1 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
B

Good nutrient density

Protein
22.5 g
Fibre
Not declared
Vitamins and minerals
Vitamin A, Calcium
Energy
152 kcal

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.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Pasteurized Cow's milk
Sweeteners
None added
Additives
0
Flagged
None

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
1

Clean

Total sugar
0 g
Sodium
100 mg
Saturated fat
3.8 g
Trans fat
0.2 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.

A closer look

Does the label add up?

Pasteurised cow's milk, cow's skimmed milk and vinegar. No percentages are declared and no additive is listed.

Per 100 g: 152 kcal, 6 g fat of which 3.8 g saturated, 0 g sugar, 22.5 g protein, 100 mg sodium. Trans fat (0.2 g per 100 g) is natural dairy trans fat and is not counted. Atwater energy is 152 kcal, equal to the declared value. The panel prints no fibre or added sugar line, and the net quantity (200 g) comes from the earlier listing capture, not the photos.

Ingredients to watch

  • Low fat claimConcern

    6 g of fat per 100 g is over the 3 g low-fat line.

  • Saturated fatFine

    3.8 g per 100 g, under the 5 g high line.

  • SodiumFine

    100 mg per 100 g.

  • ProteinFine

    22.5 g per 100 g, for 152 kcal.

Common misconceptions

Myth: "Low fat paneer has almost no fat"

It has 6 g per 100 g, far below regular paneer but over the 3 g low-fat line.

Myth: "High protein paneer has added protein"

The protein comes from the milk and skimmed milk; no protein isolate is listed.

How often, and how

  • Healthy adultsDaily
  • ChildrenDaily
  • Diabetes or prediabetesA good choice

Smarter ways to eat it

Use it for protein

A 100 g serving has 22.5 g of protein.

Keep it cold

Fresh paneer is a perishable; use it within the date on the pack.

Common questions

Is Pride of Cows Low Fat High Protein Paneer healthy?

Pride of Cows Low Fat High Protein Paneer scores BA1 (Very Good) on CleanPlate, which makes it a strong choice that holds up on nutrition and ingredients. We found no major red flags on its label. On the plus side: High protein (22.5g per 100g); Low sodium; No additives.

What does the BA1 score mean?

The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (1) grades risk nutrients (sugar, sodium, saturated fat): clean.

Last reviewed October 18, 2026. Scored with the CleanPlate method from the published label.

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