SudhaCheese & Paneer

Sudha Paneer

Published

Summary

Sudha Paneer is a plain milk paneer block sold for cooking, made from milk set with food acids plus a preservative. It scores BA3: nutrition is solid on protein and calcium, ingredients are as short and clean as they come, and risk is moderate because of the saturated fat. Fine a few times a week in sensible portions with vegetables.

Full summary

Sudha Paneer

Sudha 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: 20 g per 100 g, 24% of the calories.
  • Carbs (not counting sugars and fibre): 3.6 g per 100 g, 4% of the calories.
  • Fat: 26 g per 100 g, 71% of the calories, of which 15.4 g is saturated.
Added sugar0 g
Saturated fat15.4 g
Sodium24 mg

The tick is the “high” line

Watch
High saturated fat (15.4g)
In its favour
Source of protein (20g); No added sugar
On the pack
2 claims checked: 1 holds, 1 needs care

Last reviewed October 28, 2026

Ingredients, decoded

3 listed
High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives
Sudha Paneer pack, front view

The label gives no sugar figure, so there is nothing to count in teaspoons.

High saturated fatNutrition per 100 g
BNutrition densityAIngredient integrity3Load risk
Nutrition facts
Energy328.4 kcal
Protein20 g
Carbohydrates3.6 g
Added sugars0 g
Total fat26 g
Saturated fat15.4 g
Trans fat0.02 g
Cholesterol50 mg
Sodium24 mg
Calcium400 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Sudha Paneer

Short ingredient list, but 15.4 g saturated fat

Sudha Paneer is a 200 g block of paneer made from milk, set with citric acid and glucono delta lactone, and kept fresh with the preservative nisin (INS 234). It is bought by home cooks who want a vegetarian protein for curries, bhurji and grills. The list gives no percentages.

Per 100 g you get 328 kcal, 20 g protein, 26 g fat and 400 mg calcium, with no added sugar and only 24 mg sodium. The pack's serve is 50 g, a quarter of the block, which gives 164 kcal, 10 g protein and 7.7 g saturated fat.

The front says Made from Milk, and the ingredient list agrees: milk comes first and nothing else substantial is added. What it costs is the fat, since saturated fat is 15.4 g per 100 g, about three times the 5 g high line. CleanPlate scores it BA3.

Why Sudha Paneer scores BA3

Nutrition is a B on 20 g protein and 400 mg calcium per 100 g. Ingredients are an A for milk with two food acids and nisin, and risk is a 3 on 15.4 g saturated fat per 100 g.

How we score →
01 Nutrition densityA to E
B

Good nutrient density

Protein
20 g
Fibre
Not declared
Vitamins and minerals
Calcium
Energy
328 kcal

01 Nutrition density: why B

Protein is 20 g per 100 g, 10 g in a 50 g serve, and the protein comes straight from milk. Calcium adds to the grade at 400 mg per 100 g, 200 mg per serve.

No fibre is declared and the fat is high at 26 g per 100 g, so protein and calcium 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.

02 Ingredient integrityA to E
A

Clean, minimally processed

Base
Milk
Sweeteners
None added
Additives
2
Flagged
None

02 Ingredient integrity: why A

The list is three items: milk, citric acid with glucono delta lactone, and a preservative. Nothing refined, sweetened or coloured is added, and no hydrogenated fat is listed.

The preservative is nisin (INS 234) and the acid is citric acid (330). Neither costs ingredient points, and no label promise is hollow. The list gives no percentages, which is the only gap.

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
24 mg
Saturated fat
15.4 g
Trans fat
0.02 g

03 Load risk: why 3

Saturated fat is nearly all of the risk number: 15.4 g per 100 g, three times the 5 g high line. One 50 g serve has 7.7 g.

Energy adds a little at 328 kcal per 100 g. Sodium is very low at 24 mg per 100 g, added sugar is 0 g, and trans fat is declared at 0.02 g, so none of these add much.

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 (15.4g)

Green flags

  • Green flag: Source of protein (20g)
  • Green flag: No added sugar
  • Green flag: Low sodium

Does Sudha Paneer live up to its claims?

Made from Milk holds, since milk is the first and main ingredient. The preservative is described as naturally sourced, but it is still a named additive, nisin.

  • On the pack

    “Made from Milk”

    Holds

    Milk is the first ingredient and the only food ingredient. The rest are two acids and a preservative.

  • On the pack

    “Naturally Sourced Food Protectant”

    Be careful

    The preservative is nisin, listed as INS 234. It is still an additive, though it costs no ingredient points.

What's in Sudha Paneer?

Milk leads a three-item list, set with food acids and kept with nisin. The saturated fat is the one thing to watch.

The ingredient list, read for you

Milk comes first and is the body of the paneer. Citric acid and glucono delta lactone are the acids that curdle and set it, and the preservative is nisin (INS 234), which keeps it fresh in the fridge. No percentages are declared.

Ingredients to watch

  • Saturated fatConcern

    15.4 g per 100 g, from the milk fat. One 50 g serve has 7.7 g.

  • EnergyWorth watching

    328 kcal per 100 g, 164 kcal in a 50 g serve, mostly from fat.

  • Nisin preservative (INS 234)Fine

    Listed as a naturally sourced food protectant. It costs no ingredient points.

  • Protein and calciumFine

    20 g protein and 400 mg calcium per 100 g, so 10 g and 200 mg per serve.

  • Sodium and sugarFine

    24 mg sodium per 100 g and no added sugar.

What it doesn’t have

  • No fibre figure is given, as expected for a milk product.
  • No percentages are declared for the ingredients.

Who should eat Sudha Paneer?

A few times a week for most adults and children. Heart health calls for more care, and lactose intolerance is a question for a doctor.

  • Most adultsA few times a week

    7.7 g saturated fat per 50 g serve, but 10 g protein and little sodium.

  • ChildrenA few times a week

    200 mg calcium per serve, with no sweetener, dye or hydrogenated fat.

  • Heart healthOccasionally

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

  • Lactose intoleranceCheck with your doctor

    Made from milk, and lactose is not declared separately.

Myths about Sudha Paneer

Paneer is a protein food, but not a lean one. Fat gives more of its calories than protein does, and saturated fat is 15.4 g per 100 g.

Myth: Is paneer a lean protein?

No. It has 20 g protein per 100 g, but 26 g fat, so fat gives more of the calories than protein does. Saturated fat is 15.4 g per 100 g.

Recipes with Sudha Paneer

Paneer suits dishes where vegetables do most of the work. A 50 g serve gives 10 g protein, so keep to that share per person.

Paneer bhurji with vegetables

Crumble 50 g per person and cook with onion, tomato and peppers, so the 164 kcal serve is shared with vegetables.

Palak paneer

Use a 50 g serve of cubes in spinach gravy for 10 g protein, and keep the oil and cream light to hold down saturated fat.

Grilled paneer tikka

Marinate cubes in spiced curd and grill them with little oil. The paneer already has 26 g fat per 100 g.

Sudha Paneer: common questions

What is the CleanPlate score of Sudha Paneer?

Sudha Paneer is a plain milk paneer block sold for cooking, made from milk set with food acids plus a preservative. It scores BA3: nutrition is solid on protein and calcium, ingredients are as short and clean as they come, and risk is moderate because of the saturated fat. Fine a few times a week in sensible portions with vegetables. 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 Sudha Paneer?

Per 100 g, Sudha Paneer has 328 kcal, 20 g protein, 3.6 g carbohydrate, 26 g fat and 15.4 g saturated fat. One serve (50 g, a quarter of the block) has 164 kcal and 10 g protein.

What are the ingredients in Sudha Paneer?

3 ingredients, in label order: Milk, Citric Acid / Glucono delta lactone, Preservative (Naturally Sourced Food Protectant) - INS 234.

Does Sudha Paneer live up to its claims?

2 claims checked: 1 holds, 1 needs care. "Naturally Sourced Food Protectant" needs care: The preservative is nisin, listed as INS 234. It is still an additive, though it costs no ingredient points.

Who should limit Sudha Paneer?

Most adults: a few times a week. 7.7 g saturated fat per 50 g serve, but 10 g protein and little sodium. Children: a few times a week. 200 mg calcium per serve, with no sweetener, dye or hydrogenated fat. Heart health: occasionally. 15.4 g saturated fat per 100 g is about three times the high line.

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

Per 100 g, Sudha Paneer has 0 g added sugar, 24 mg sodium (about 0.1 g salt) and 15.4 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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