Rufil Paneer
Published
Rufil Paneer is a block of plain paneer made from milk solids alone, sold as a protein-rich cooking staple. It scores BA2: nutrition is solid on protein and calcium, the ingredient list is as short and clean as it gets, and risk is moderate because of the saturated fat. Suits cooking a few times a week, in modest portions.
Ingredients, decoded
1 listed- Milk Solids
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 262 kcal |
|---|---|
| Protein | 14 g |
| Carbohydrates | 2 g |
| Added sugars | 0 g |
| Total fat | 22 g |
| Saturated fat | 14 g |
| Trans fat | 1 g |
| Calcium | 480 mg |
Think this score is wrong?
What to know about Rufil Paneer
One-ingredient paneer, with a lot of saturated fat
Rufil Paneer is a 200 g block of fresh paneer, and the ingredient list has one line: milk solids. No percentage is declared. It is bought by home cooks who want a vegetarian protein for curries, bhurji and grills, and by people who like a short list with nothing added.
Per 100 g it gives 262 kcal, 14 g protein, 22 g fat, 2 g carbohydrate and no added sugar, plus 480 mg calcium. The fat is the cost: 14 g of it is saturated, and 1 g is declared as trans fat. Sodium is not declared on the pack.
The pack says Tasty & Nutritious and Rich in Protein. The protein claim is true, and the list has no additives, no flavouring and no hydrogenated fat. What the front does not say is how much fat comes with the protein. CleanPlate scores it BA2.
Why Rufil Paneer scores BA2
Nutrition is a B on 14 g protein and 480 mg calcium per 100 g. Ingredients are an A because milk solids are the only ingredient. Risk is a 2, driven by 14 g saturated fat per 100 g.
Good nutrient density
- Protein
- 14 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 262 kcal
01 Nutrition density: why B
Protein is 14 g per 100 g, about 21% of the calories, and it comes from milk solids, a complete and well-regarded protein source. Calcium is 480 mg per 100 g, which adds the micronutrient credit and lifts the grade.
No fibre is declared and the protein is not high enough to lift the grade further, so it stops at a B.
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
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is a single ingredient, milk solids, with no additive, no sweetener, no flavouring and no added fat. Nothing costs ingredient points.
The pack makes no promise that the list contradicts, so there is no label-integrity penalty. The only gap is that no percentage is declared, which is not a problem with a one-item list.
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 g
- Trans fat
- 1 g
03 Load risk: why 2
Saturated fat is the whole story: 14 g per 100 g, almost three times the 5 g high line. A 50 g serve has about 7 g.
Added sugar is 0 g and energy at 262 kcal per 100 g adds nothing to the number. Trans fat is declared at 1 g per 100 g, and because no hydrogenated fat is listed it is accepted as declared. Sodium is not declared, so it could not be counted.
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 (14g)
- −Red flag: Contains trans fat (1g)
Green flags
- +Green flag: Source of protein (14g)
- +Green flag: No added sugar
- +Green flag: No additives
Does Rufil Paneer live up to its claims?
Rich in Protein holds at 14 g per 100 g. Tasty & Nutritious is true in part, since the protein and calcium are real but so is the fat. Nothing on the pack is misleading.
- On the packHolds
“Rich in Protein”
14 g protein per 100 g, about 21% of the calories, so about 7 g in a 50 g serve.
- On the packBe careful
“Tasty & Nutritious”
Taste is a matter of opinion. The protein and 480 mg calcium per 100 g are real, but so are 22 g fat and 14 g saturated fat.
- On the packHolds
“Pure milk, hygienically processed”
The ingredient list is milk solids only, with no additive or flavouring.
What's in Rufil Paneer?
Milk solids are the only ingredient, with no additives or flavouring. The saturated fat and the undeclared sodium are the points to know.
The ingredient list, read for you
The list reads Milk Solids and nothing else, so there is no sweetener, preservative, flavour or added oil. The milk solids supply all the protein, the fat and the calcium. No percentage is declared.
Ingredients to watch
- Saturated fatWorth watching
14 g per 100 g, almost three times the 5 g high line. A 50 g serve has about 7 g.
- Trans fatWorth watching
1 g per 100 g is declared. No hydrogenated fat is listed, so it is taken as declared.
- Sodium not declaredWorth watching
The panel gives no sodium figure, so the salt content is unknown.
- Protein and calciumFine
14 g protein and 480 mg calcium per 100 g, from milk solids.
- Single ingredientFine
Milk solids only, with no additives of concern.
What it doesn’t have
- Sodium is not declared on the panel.
- No percentage of milk solids is given, though with one ingredient it is the whole block.
Who should eat Rufil Paneer?
Suits most adults a few times a week in a modest portion. People watching heart health or lactose should be more careful.
- Most adultsA few times a week
14 g saturated fat per 100 g, about 7 g in a 50 g serve.
- ChildrenA few times a week
480 mg calcium and 14 g protein per 100 g, with no additives.
- Heart healthOccasionally
14 g saturated fat per 100 g is the main thing to limit.
- Lactose intoleranceCheck with your doctor
Made only from milk solids, and the lactose content is not declared.
Myths about Rufil Paneer
Paneer is a protein food, but not a lean one: 22 g fat per 100 g against 14 g protein.
Myth: Is paneer a lean protein?
No. Per 100 g it has 14 g protein and 22 g fat, of which 14 g is saturated. About a fifth of the calories come from protein, and most of the rest come from fat.
Recipes with Rufil Paneer
Paneer cooks well in bhurji, curries and grills, and a 50 g portion keeps saturated fat near 7 g.
Paneer bhurji
Crumble 50 g per person into a pan with onion and tomato, and use little oil, since the paneer already brings 11 g fat.
Paneer and vegetable curry
Cube it into a tomato or spinach gravy so the 7 g protein per 50 g sits with vegetables.
Grilled paneer tikka
Marinate cubes in spiced curd and grill them, which adds flavour without extra cream or oil.
Rufil Paneer: common questions
What is the CleanPlate score of Rufil Paneer?
Rufil Paneer is a block of plain paneer made from milk solids alone, sold as a protein-rich cooking staple. It scores BA2: nutrition is solid on protein and calcium, the ingredient list is as short and clean as it gets, and risk is moderate because of the saturated fat. Suits cooking a few times a week, in modest portions. Nutrition B, 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 Rufil Paneer?
Per 100 g, Rufil Paneer has 262 kcal, 14 g protein, 2 g carbohydrate, 22 g fat and 14 g saturated fat. One serve (50 g, typical serve) has 131 kcal and 7 g protein.
What are the ingredients in Rufil Paneer?
1 ingredient, in label order: Milk Solids.
Does Rufil Paneer live up to its claims?
3 claims checked: 2 hold, 1 needs care. "Tasty & Nutritious" needs care: Taste is a matter of opinion. The protein and 480 mg calcium per 100 g are real, but so are 22 g fat and 14 g saturated fat.
Who should limit Rufil Paneer?
Most adults: a few times a week. 14 g saturated fat per 100 g, about 7 g in a 50 g serve. Children: a few times a week. 480 mg calcium and 14 g protein per 100 g, with no additives. Heart health: occasionally. 14 g saturated fat per 100 g is the main thing to limit.
How much sugar, salt and saturated fat does Rufil Paneer have?
Per 100 g, Rufil Paneer has 0 g added sugar and 14 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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