Pride of Cows Paneer
Published
Pride of Cows Paneer is a block of cow's milk paneer set with vinegar. It scores AA3: top marks on nutrition for protein, calcium and vitamin A, clean on ingredients with only two items, and moderate on risk because of saturated fat. Works as a protein source a few times a week, in modest portions.
Ingredients, decoded
2 listed- Pasteurized Cow's milk
- Vinegar
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 287 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 2 g |
| Total sugars | 0 g |
| Total fat | 23 g |
| Saturated fat | 14.7 g |
| Trans fat | 1 g |
| Cholesterol | 60 mg |
| Sodium | 100 mg |
| Calcium | 400 mg |
| Vitamin A | 200 µg |
Think this score is wrong?
What to know about Pride of Cows Paneer
Two-ingredient paneer with a saturated fat bill
Pride of Cows Paneer is a 200 g block of fresh paneer made from pasteurised cow's milk and vinegar, and nothing else. The pack calls it Medium Fat Paneer, Single Origin and Soft & Creamy. It is bought for curries, bhurji and grills by people who want a vegetarian protein that is simply made.
Per 100 g you get 287 kcal, 18 g protein, 2 g carbohydrate and 0 g sugar, plus 400 mg calcium and 200 mcg vitamin A. The cost is fat: 23 g per 100 g, of which 14.7 g is saturated. Sodium is low at 100 mg per 100 g, and cholesterol is 60 mg.
The ingredient list is as short as a paneer list gets, with no additives and no percentages declared, so the name has nothing to hide behind. The soft and creamy promise is about texture, and the fat figure is what sits behind it. CleanPlate scores it AA3.
Why Pride of Cows Paneer scores AA3
Nutrition and ingredients are both an A: 18 g protein, 400 mg calcium and a two-ingredient list. Risk is a 3 because saturated fat is 14.7 g per 100 g, nearly three times the high line.
Exceptional nutrient density
- Protein
- 18 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium, Vitamin A
- Energy
- 287 kcal
01 Nutrition density: why A
Protein is 18 g per 100 g, about 25% of the calories, and the pack lists 400 mg calcium and 200 mcg vitamin A per 100 g. Together they move the grade to the top.
There is no fibre to speak of, and the pack says it is not a significant source of fibre, vitamin C or iron. The protein and minerals carry the grade.
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
- Pasteurized Cow's milk
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
Only two items are listed: pasteurised cow's milk and vinegar. There are no additives, no sweeteners, no flavourings and no hydrogenated fat, so nothing costs ingredient points.
No label promise is hollow, so there is no label-integrity penalty. Trans fat is declared at 1 g per 100 g and accepted as it is, since no hydrogenated fat is listed.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Total sugar
- 0 g
- Sodium
- 100 mg
- Saturated fat
- 14.7 g
- Trans fat
- 1 g
03 Load risk: why 3
Saturated fat is nearly all of the risk: 14.7 g per 100 g, about three times the 5 g high line. A 100 g serve gives the same 14.7 g.
Sodium adds a little at 100 mg per 100 g, and energy at 287 kcal adds a little more. Sugar is 0 g and plays no part, which keeps the risk at a 3 rather than higher.
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 (14.7g)
- −Red flag: Contains trans fat (1g)
Green flags
- +Green flag: High protein (18g per 100g)
- +Green flag: Low sodium
- +Green flag: No additives
Does Pride of Cows Paneer live up to its claims?
None of the claims is false, but Single Origin is not explained and Medium Fat sits beside 23 g fat per 100 g. The plain milk-and-vinegar list backs up the simple recipe.
- On the packBe careful
“Single Origin”
The pack does not say what the origin is. The list shows only pasteurised cow's milk and vinegar.
- On the packBe careful
“Medium Fat Paneer”
The pack prints the fat level, and it is 23 g per 100 g, with 14.7 g saturated. Medium describes the paneer type, not a low-fat food.
- On the packHolds
“Soft & Creamy”
A texture claim that fits a full-fat milk paneer with 23 g fat per 100 g and no added starch or thickener.
- On the packHolds
“Not a significant source of fibre, sugars”
Sugar is declared at 0 g per 100 g, and no fibre is listed. The statement matches the panel.
What's in Pride of Cows Paneer?
Pasteurised cow's milk and vinegar are the whole list. The one thing to watch is the saturated fat that comes from the milk fat.
The ingredient list, read for you
Pasteurised cow's milk comes first and vinegar second. The milk is the paneer itself, and the vinegar is what sets the curd. No percentages are declared, but with only two items the list needs no more.
Ingredients to watch
- Saturated fatConcern
14.7 g per 100 g, nearly three times the 5 g high line, and it sets the risk grade. A 100 g serve gives the same 14.7 g.
- Total fat and energyWorth watching
23 g fat and 287 kcal per 100 g. Fat supplies about 72% of the calories, so portion size matters.
- Trans fatWorth watching
1 g per 100 g is declared. No hydrogenated fat is listed, so the figure is accepted as printed.
- Protein, calcium and vitamin AFine
18 g protein, 400 mg calcium and 200 mcg vitamin A per 100 g.
- Short list, low sodiumFine
Milk and vinegar only, with 100 mg sodium and 0 g sugar per 100 g.
What it doesn’t have
- No fibre, vitamin C or iron to speak of, as the pack itself states.
- No percentages are declared for the milk or the vinegar.
Who should eat Pride of Cows Paneer?
A few times a week suits most adults and children. Heart health calls for smaller, rarer portions because of the 14.7 g saturated fat per 100 g.
- Most adultsA few times a week
18 g protein per 100 g, but 14.7 g saturated fat is about three times the high line.
- ChildrenA few times a week
400 mg calcium and 18 g protein per 100 g, with no additives, in a modest portion.
- Heart healthOccasionally
14.7 g saturated fat per 100 g, so keep portions small.
- Lactose intoleranceCheck with your doctor
It is a milk product; the pack shows 0 g sugar and 2 g carbohydrate per 100 g, but tolerance varies.
Myths about Pride of Cows Paneer
Paneer is a strong protein source, but not a lean one. Fat gives about 72% of its calories, and 14.7 g per 100 g is saturated.
Myth: Is paneer a lean protein?
No. It has 18 g protein per 100 g, but also 23 g fat, with 14.7 g saturated. Fat gives about 72% of the calories, so it is a protein-rich food with a lot of fat.
Recipes with Pride of Cows Paneer
Cook it with a little oil, vegetables or spinach, and keep the portion near 100 g, so the protein stays high and the saturated fat stays in check.
Paneer bhurji
Crumble 100 g into a pan with onion and tomato and use only a little oil, so the 18 g protein is not outweighed by extra fat.
Palak paneer
Cubes in a spinach gravy add greens next to the 400 mg calcium per 100 g, and a light hand with cream keeps the saturated fat near the 14.7 g the paneer brings.
Grilled paneer tikka
Grill cubes with peppers and onion and a spice marinade to add flavour without frying; the paneer's 100 mg sodium per 100 g leaves room for seasoning.
Pride of Cows Paneer: common questions
What is the CleanPlate score of Pride of Cows Paneer?
Pride of Cows Paneer is a block of cow's milk paneer set with vinegar. It scores AA3: top marks on nutrition for protein, calcium and vitamin A, clean on ingredients with only two items, and moderate on risk because of saturated fat. Works as a protein source a few times a week, in modest portions. Nutrition A, 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 Pride of Cows Paneer?
Per 100 g, Pride of Cows Paneer has 287 kcal, 18 g protein, 2 g carbohydrate, 23 g fat and 14.7 g saturated fat. One serve (100 g, typical serve) has 287 kcal and 18 g protein.
What are the ingredients in Pride of Cows Paneer?
2 ingredients, in label order: Pasteurized Cow's milk, Vinegar.
Does Pride of Cows Paneer live up to its claims?
4 claims checked: 2 hold, 2 need care. "Single Origin" needs care: The pack does not say what the origin is. The list shows only pasteurised cow's milk and vinegar. "Medium Fat Paneer" needs care: The pack prints the fat level, and it is 23 g per 100 g, with 14.7 g saturated. Medium describes the paneer type, not a low-fat food.
Who should limit Pride of Cows Paneer?
Most adults: a few times a week. 18 g protein per 100 g, but 14.7 g saturated fat is about three times the high line. Children: a few times a week. 400 mg calcium and 18 g protein per 100 g, with no additives, in a modest portion. Heart health: occasionally. 14.7 g saturated fat per 100 g, so keep portions small.
How much sugar, salt and saturated fat does Pride of Cows Paneer have?
Per 100 g, Pride of Cows Paneer has 0 g sugar, 100 mg sodium (about 0.3 g salt) and 14.7 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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