Punjab Sind Malai Paneer
Published
Punjab Sind Malai Paneer is a plain block of paneer made from milk and milk solids, with citric acid and salt. It scores CA2: middling on nutrition because protein is solid but nothing else is declared, top marks for a short, clean ingredient list, and a low risk grade driven only by its energy. A useful protein for cooking, in sensible portions.
Ingredients, decoded
4 listed- Milk
- Milk Solids
- Citric Acid
- Salt
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 305 kcal |
|---|---|
| Protein | 20 g |
| Carbohydrates | 4.5 g |
| Total fat | 23 g |
Think this score is wrong?
What to know about Punjab Sind Malai Paneer
Paneer with 20 g protein and 23 g fat
Punjab Sind Malai Paneer is a paneer built from just four ingredients: milk, milk solids, citric acid and salt. It is bought by home cooks who want a ready block of paneer for curries, bhurji and grills, and it has no percentages declared on the label.
Per 100 g you get 305 kcal, 20 g protein, 4.5 g carbohydrate and 23 g fat. That is a lot of protein for a vegetarian cooking staple, and a lot of fat to go with it. Saturated fat and sodium are not declared, and no net quantity is printed, so a typical serve is an estimate.
Malai means cream, and the list names milk and milk solids but no cream. The short list is a clear plus and nothing in it is hollow or hidden. CleanPlate scores it CA2.
Why Punjab Sind Malai Paneer scores CA2
Nutrition is a C on 20 g protein per 100 g with no vitamins or minerals declared. Ingredients are an A for a short, clean list, and risk is a 2 because only energy, at 305 kcal, counts.
Adequate nutrient density
- Protein
- 20 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 305 kcal
01 Nutrition density: why C
Protein is 20 g per 100 g, about a quarter of the calories, and it comes mainly from milk and milk solids. That earns the grade its middle mark.
No fibre, vitamins or minerals are declared, so nothing else adds to it. Carbohydrate is 4.5 g per 100 g and fat is 23 g.
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
- Sweeteners
- None added
- Additives
- 1
- Flagged
- None
02 Ingredient integrity: why A
The list is short and plain: milk, milk solids, citric acid and salt. Citric acid is the only additive, and it costs no ingredient points.
No hydrogenated fat, sweetener, dye or flavouring is listed, and no pack promise could be found to be hollow, so the 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
03 Load risk: why 2
Risk comes down to energy: 305 kcal per 100 g sets the grade at 2. No free sugar is listed, and no trans fat is listed.
Saturated fat and sodium are not declared on the pack, so they could not be counted. If they were printed, the number might move.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (20g per 100g)
Does Punjab Sind Malai Paneer live up to its claims?
No front-of-pack claims could be read. The name promises paneer, which the milk-based list supports, and malai suggests cream, which the list does not name.
- Product nameBe careful
“Malai Paneer”
Paneer fits a list led by milk and milk solids. Malai means cream, but no cream is named, though 23 g fat per 100 g makes it a rich block.
- Product nameHolds
“Milk-based paneer”
Milk and milk solids are the first two ingredients, with citric acid and salt after them.
What's in Punjab Sind Malai Paneer?
Milk and milk solids lead a list of four ingredients, finished by citric acid and salt. Watch the fat, since saturated fat is not declared.
The ingredient list, read for you
Milk comes first and milk solids second, so the block is dairy and nothing else. Milk solids add protein, and the paneer's protein is about 20 g per 100 g. Citric acid is a food acid, and salt is last on the list, so it is the smallest ingredient. No percentages are declared.
Ingredients to watch
- FatWorth watching
23 g per 100 g, about two thirds of the calories. How much is saturated is not declared.
- EnergyWorth watching
305 kcal per 100 g, the only thing that sets the risk grade.
- SaltWorth watching
Listed last, but sodium is not declared, so the amount is unknown.
- Citric acidFine
A common food acid, and it costs no ingredient points.
- ProteinFine
20 g per 100 g from milk and milk solids.
What it doesn’t have
- Saturated fat, sodium, fibre and calcium are not declared on the panel.
- No front-of-pack claims or net quantity could be read.
Who should eat Punjab Sind Malai Paneer?
A few times a week suits most adults and children. Heart health calls for a lighter hand, and lactose intolerance is one to check with a doctor.
- Most adultsA few times a week
20 g protein per 100 g, with 305 kcal and 23 g fat.
- ChildrenA few times a week
Simple milk ingredients and 20 g protein, with 305 kcal per 100 g.
- Heart healthOccasionally
23 g fat per 100 g, with saturated fat not declared.
- Lactose intoleranceCheck with your doctor
Milk and milk solids lead the list, and lactose is not declared.
Myths about Punjab Sind Malai Paneer
Paneer is not a lean protein. This one has 23 g fat against 20 g protein per 100 g, so most of its calories come from fat.
Myth: Is paneer a lean protein?
No. This paneer has 20 g protein and 23 g fat per 100 g, so about two thirds of its 305 kcal come from fat. It is a rich protein food, best used in measured portions.
Recipes with Punjab Sind Malai Paneer
Paneer works in bhurji, tikka, curries and salads, and the 20 g protein per 100 g does the work; keep sauces light to hold the fat down.
Paneer bhurji
Crumble it with onion and tomato, so the 20 g protein per 100 g sits in a vegetable-heavy dish.
Paneer tikka
Grill cubes with peppers and a spice rub, using little oil, as the paneer already has 23 g fat per 100 g.
Palak or matar paneer
Use a smaller amount of paneer in a spinach or pea gravy and skip extra cream, since the block already supplies the richness.
Paneer salad
Dice raw paneer into a cucumber and tomato salad for a no-oil cold plate that keeps the 20 g protein.
Punjab Sind Malai Paneer: common questions
What is the CleanPlate score of Punjab Sind Malai Paneer?
Punjab Sind Malai Paneer is a plain block of paneer made from milk and milk solids, with citric acid and salt. It scores CA2: middling on nutrition because protein is solid but nothing else is declared, top marks for a short, clean ingredient list, and a low risk grade driven only by its energy. A useful protein for cooking, in sensible portions. 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 Punjab Sind Malai Paneer?
Per 100 g, Punjab Sind Malai Paneer has 305 kcal, 20 g protein, 4.5 g carbohydrate and 23 g fat. One serve (100 g, typical serve) has 305 kcal and 20 g protein.
What are the ingredients in Punjab Sind Malai Paneer?
4 ingredients, in label order: Milk, Milk Solids, Citric Acid, Salt.
Does Punjab Sind Malai Paneer live up to its claims?
2 claims checked: 1 holds, 1 needs care. "Malai Paneer" needs care: Paneer fits a list led by milk and milk solids. Malai means cream, but no cream is named, though 23 g fat per 100 g makes it a rich block.
Who should limit Punjab Sind Malai Paneer?
Most adults: a few times a week. 20 g protein per 100 g, with 305 kcal and 23 g fat. Children: a few times a week. Simple milk ingredients and 20 g protein, with 305 kcal per 100 g. Heart health: occasionally. 23 g fat per 100 g, with saturated fat not declared.
What does the CA2 score mean for Punjab Sind Malai Paneer?
The first letter (C) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (2) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 20 g per 100 g, about a quarter of the calories, and it comes mainly from milk and milk solids. That earns the grade its middle mark. Ingredients: The list is short and plain: milk, milk solids, citric acid and salt. Citric acid is the only additive, and it costs no ingredient points. Load risk: Risk comes down to energy: 305 kcal per 100 g sets the grade at 2. No free sugar is listed, and no trans fat is listed.
Last reviewed October 28, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
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