Sumul Fresh Paneer
Published
Sumul Fresh Paneer is a block of fresh milk cheese made from milk solids with a little citric acid. It scores BA3: decent on nutrition for its protein, calcium and phosphorus, top on ingredients for a two-item list with nothing hidden, and mid-range on risk because of the saturated fat. Works well as a protein-rich ingredient a few times a week.
Ingredients, decoded
2 listed- Milk Solids
- Citric Acid
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 307 kcal |
|---|---|
| Protein | 21 g |
| Carbohydrates | 4 g |
| Added sugars | 0 g |
| Total fat | 23 g |
| Saturated fat | 16.5 g |
| Cholesterol | 70 mg |
| Sodium | 25 mg |
| Calcium | 260 mg |
| Phosphorus | 180 mg |
Think this score is wrong?
What to know about Sumul Fresh Paneer
Real protein, but more fat than protein
Sumul Fresh Paneer is fresh Indian cheese sold in a pouch, with just two items on the label: milk solids and citric acid. It is bought by home cooks who want a ready block for curries, bhurji and grills, and by vegetarians looking for a protein food. The pack carries a green vegetarian mark.
Per 100 g you get 307 kcal, 21 g protein, 4 g carbohydrate and 23 g fat, with 260 mg calcium and 180 mg phosphorus. Saturated fat is 16.5 g, cholesterol 70 mg and sodium only 25 mg. No sugar is added. No serve is printed, so a typical 50 g serve in a dish is about 154 kcal, 10.5 g protein and 8.3 g saturated fat.
The pack says 20% protein, and the panel agrees at 21 g per 100 g. The name promises fresh paneer and the label shows nothing else beyond a food acid. What the front does not say is how much fat comes with the protein. CleanPlate scores it BA3.
Why Sumul Fresh Paneer scores BA3
Nutrition is a B on 21 g protein, 260 mg calcium and 180 mg phosphorus per 100 g. Ingredients are an A with only milk solids and citric acid, and risk is a 3 on 16.5 g saturated fat.
Good nutrient density
- Protein
- 21 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium, Phosphorus
- Energy
- 307 kcal
01 Nutrition density: why B
Protein is 21 g per 100 g, almost all of it from milk solids, which is the main reason the grade is a B. In a typical 50 g serve that is about 10.5 g protein.
Calcium at 260 mg and phosphorus at 180 mg per 100 g add a micronutrient bonus. No fibre is declared, which the pack itself notes, so 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
- Milk Solids
- Sweeteners
- None added
- Additives
- 1
- Flagged
- None
02 Ingredient integrity: why A
The list is two items: milk solids and citric acid. Nothing is hydrogenated, no sweetener, colour or flavouring is listed, and citric acid carries no ingredient points cost.
The front claims hold up, so there is no label-integrity cost and the ingredient grade is at the top.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 25 mg
- Saturated fat
- 16.5 g
03 Load risk: why 3
Saturated fat is the main driver: 16.5 g per 100 g, over three times the 5 g high line. A typical 50 g serve has about 8.3 g.
Energy adds a little at 307 kcal per 100 g. Sodium at 25 mg and sugar at 0 g play almost no part, so the risk grade is a 3 and not 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 (16.5g)
Green flags
- +Green flag: High protein (21g per 100g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Sumul Fresh Paneer live up to its claims?
The 20% protein claim holds, since the panel shows 21 g per 100 g, and the name matches a two-item ingredient list. Nothing on the pack is hollow.
- On the packHolds
“20% protein”
The panel shows 21 g protein per 100 g, almost all from milk solids.
- Product nameHolds
“Fresh Paneer”
The ingredient list is milk solids and citric acid, with no added fat, starch or flavouring.
- On the packHolds
“Not a significant source of fibre, sugars, vitamin C, iron”
Sugar is 0 g added and no fibre is declared. The pack is plain about what it lacks.
What's in Sumul Fresh Paneer?
Milk solids lead the list, followed by citric acid as an acidity regulator. The saturated fat that comes with the milk is the one thing to watch.
The ingredient list, read for you
Milk solids come first and make up the whole body of the paneer, which is where the protein, fat and calcium come from. Citric acid is the only other item, used as an acid to set the milk into curd. No percentages are declared.
Ingredients to watch
- Saturated fatConcern
16.5 g per 100 g, about 8.3 g in a typical 50 g serve. This is what holds the risk grade at a 3.
- Fat overallWorth watching
23 g per 100 g, more than the 21 g protein, so paneer is not a lean protein.
- CholesterolWorth watching
70 mg per 100 g, from the milk fat.
- Citric acidFine
A common food acid, with no cost to ingredient points.
- Protein and calciumFine
21 g protein and 260 mg calcium per 100 g, with sodium at only 25 mg.
What it doesn’t have
- No fibre is declared, as expected for a milk product.
- No serve size is printed on the pack.
Who should eat Sumul Fresh Paneer?
A few times a week suits most adults and children. Those watching heart health should keep portions small, given 16.5 g saturated fat per 100 g.
- Most adultsA few times a week
21 g protein per 100 g, but 16.5 g saturated fat.
- ChildrenA few times a week
260 mg calcium per 100 g, with no additives beyond citric acid.
- Heart healthOccasionally
16.5 g saturated fat per 100 g is over three times the high line.
- Lactose intoleranceCheck with your doctor
Made from milk solids, and the lactose content is not declared.
Myths about Sumul Fresh Paneer
Paneer is a good protein source but not a lean one. It has 23 g fat per 100 g, more than its 21 g protein.
Myth: Is paneer a lean protein?
No. It has 21 g protein per 100 g but 23 g fat, and 16.5 g of that is saturated. It is a rich protein food, best eaten in measured portions.
Recipes with Sumul Fresh Paneer
Paneer suits bhurji, grills and curries. Pair it with vegetables to keep the saturated fat per plate in check, since a 50 g serve has about 8.3 g.
Paneer bhurji with vegetables
Crumble 50 g paneer per person with onion, tomato and peppers, so vegetables make up most of the plate and the dish stays near 8 g saturated fat from the paneer.
Grilled paneer tikka
Skewer cubes with vegetables and grill with little extra oil, since the paneer already brings 23 g fat per 100 g.
Palak paneer
Spinach and a modest amount of paneer give protein and calcium, with the paneer's sodium at only 25 mg per 100 g so salt is up to you.
Paneer and cucumber salad
Dice raw paneer into a salad for about 10.5 g protein in a 50 g serve with no cooking fat.
Sumul Fresh Paneer: common questions
What is the CleanPlate score of Sumul Fresh Paneer?
Sumul Fresh Paneer is a block of fresh milk cheese made from milk solids with a little citric acid. It scores BA3: decent on nutrition for its protein, calcium and phosphorus, top on ingredients for a two-item list with nothing hidden, and mid-range on risk because of the saturated fat. Works well as a protein-rich ingredient a few times a week. 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 Sumul Fresh Paneer?
Per 100 g, Sumul Fresh Paneer has 307 kcal, 21 g protein, 4 g carbohydrate, 23 g fat and 16.5 g saturated fat. One serve (50 g, typical serve in a dish) has 154 kcal and 10.5 g protein.
What are the ingredients in Sumul Fresh Paneer?
2 ingredients, in label order: Milk Solids, Citric Acid.
Does Sumul Fresh Paneer live up to its claims?
3 claims checked: 3 hold.
Who should limit Sumul Fresh Paneer?
Most adults: a few times a week. 21 g protein per 100 g, but 16.5 g saturated fat. Children: a few times a week. 260 mg calcium per 100 g, with no additives beyond citric acid. Heart health: occasionally. 16.5 g saturated fat per 100 g is over three times the high line.
How much sugar, salt and saturated fat does Sumul Fresh Paneer have?
Per 100 g, Sumul Fresh Paneer has 0 g added sugar, 25 mg sodium (about 0.1 g salt) and 16.5 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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- +Green flag: No added sugar
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