Tasty Fresh Punjabi Paneer
Published
Tasty Fresh Punjabi Paneer is a frozen pack of paneer cubes made from buffalo milk, with only citric acid and salt added. It scores BA2: strong on nutrition from protein and calcium, top marks for a very short ingredient list, and a low risk grade held back mainly by saturated fat. Best used a few times a week in curries or grills.
Ingredients, decoded
3 listed- Milk Solids (Buffalo Milk)
- Citric Acid
- Common Salt
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 282 kcal |
|---|---|
| Protein | 13.6 g |
| Carbohydrates | 7.6 g |
| Total fat | 22.8 g |
| Saturated fat | 14 g |
| Cholesterol | 60 mg |
| Calcium | 480 mg |
Think this score is wrong?
What to know about Tasty Fresh Punjabi Paneer
Paneer with 13.6 g protein and 14 g saturated fat
A 200 g pack of frozen paneer cubes made from buffalo milk solids, with citric acid and common salt as the only other ingredients. It is bought by home cooks who want ready-cut paneer for curries, tikka and bhurji without making it fresh. The label declares no percentages.
Per 100 g, which is also the serve the pack declares, you get 282 kcal, 13.6 g protein, 7.6 g carbohydrate and 22.8 g fat, of which 14 g is saturated. Calcium is 480 mg and cholesterol is 60 mg. The 200 g pack holds two such servings.
The name says Punjabi Paneer, and the list is plain paneer: milk, an acid and salt, with no spices or gravy. The pack also carries a 100% Vegetarian mark and is sold frozen. CleanPlate scores it BA2.
Why Tasty Fresh Punjabi Paneer scores BA2
Nutrition is a B on 13.6 g protein and 480 mg calcium per 100 g. Ingredients are an A with only milk, citric acid and salt. Risk is a 2, driven by 14 g saturated fat.
Good nutrient density
- Protein
- 13.6 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 282 kcal
01 Nutrition density: why B
Protein is 13.6 g per 100 g, about 19% of the calories, and it comes from the milk solids. Calcium is 480 mg per 100 g, which earns a sizeable micronutrient bonus.
No fibre is declared and none is added in isolation, so the grade rests on protein and calcium.
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 has three items: buffalo milk solids, citric acid and common salt. There is no hydrogenated fat, no flavouring, no sweetener and no dye.
Citric acid is the only additive, and it costs no ingredient points. No label promise is hollow, so nothing is lost on integrity. The only gap is that no ingredient percentages are declared.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Saturated fat
- 14 g
03 Load risk: why 2
Saturated fat is almost the whole risk number: 14 g per 100 g, nearly three times the 5 g high line. A 100 g serve has the same 14 g.
Sugar is 0 g, trans fat is not listed, and energy at 282 kcal per 100 g adds little. Sodium is not declared, so it plays no part in the number, even though salt is on the list.
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)
Green flags
- +Green flag: Source of protein (13.6g)
Does Tasty Fresh Punjabi Paneer live up to its claims?
The paneer, vegetarian and frozen-storage claims hold. Punjabi in the name describes a style, but the list has no spices, only milk, citric acid and salt.
- Product nameBe careful
“Punjabi Paneer”
The product is plain paneer. The list has only buffalo milk solids, citric acid and salt, with no spices or gravy that the Punjabi style might suggest.
- On the packHolds
“Paneer Cubes”
The only main ingredient is buffalo milk solids, which give 13.6 g protein per 100 g.
- On the packHolds
“100% Vegetarian”
The three ingredients are milk, citric acid and salt, and the pack carries the vegetarian mark.
- On the packHolds
“Individually Quick Frozen”
The pack is sold frozen, to be stored below -18°C and not refrozen once defrosted.
What's in Tasty Fresh Punjabi Paneer?
Buffalo milk solids lead a three-item list, followed by citric acid and salt. Saturated fat is the one number to watch, and sodium is not declared.
The ingredient list, read for you
Milk solids from buffalo milk lead the list and are the paneer itself, which supplies the protein, fat and calcium. Citric acid and common salt follow, for setting and seasoning. No ingredient percentages are declared.
Ingredients to watch
- Saturated fatWorth watching
14 g per 100 g, nearly three times the 5 g high line, and the same 14 g in a 100 g serve. It sets the risk grade.
- Sodium not declaredWorth watching
Salt is the last ingredient, but the panel prints no sodium figure, so its amount cannot be checked.
- Protein and calciumFine
13.6 g protein and 480 mg calcium per 100 g, from the milk itself.
- Short ingredient listFine
Milk solids, citric acid and salt. The only additive, citric acid, costs no ingredient points.
What it doesn’t have
- No sodium is declared on the panel, although salt is listed.
- No fibre or vitamins are declared, and no ingredient percentages.
Who should eat Tasty Fresh Punjabi Paneer?
A few times a week suits most adults and children. Heart health calls for smaller, less frequent servings, given 14 g saturated fat per 100 g.
- Most adultsA few times a week
13.6 g protein per serve, but also 14 g saturated fat.
- ChildrenA few times a week
480 mg calcium per 100 g, with 14 g saturated fat to keep serves modest.
- Heart healthOccasionally
14 g saturated fat per 100 g is nearly three times the high line.
- Lactose intoleranceCheck with your doctor
It is made from milk solids, and the panel does not declare lactose.
Myths about Tasty Fresh Punjabi Paneer
Paneer is a rich protein food, not a lean one. Fat is 22.8 g per 100 g against 13.6 g protein, and fat supplies most of the calories.
Myth: Is paneer a lean protein?
No. Per 100 g it has 22.8 g fat, 14 g of it saturated, against 13.6 g protein. It is a useful protein source, but fat provides most of its calories.
Recipes with Tasty Fresh Punjabi Paneer
Cubes are ready to cook from the pack. Pair them with vegetables or dal so one 100 g serve, with its 14 g saturated fat, spreads across a fuller plate.
Paneer tikka
Marinate the cubes and grill them. A 100 g serve gives 13.6 g protein, and grilling needs no extra oil beyond a brush.
Paneer bhurji
Crumble the paneer with onion and tomato. Use half a pack per person to keep saturated fat near 7 g.
Vegetable and paneer curry
Add the cubes to a vegetable gravy so the dish carries more than the 7.6 g carbohydrate per 100 g the paneer brings.
Tasty Fresh Punjabi Paneer: common questions
What is the CleanPlate score of Tasty Fresh Punjabi Paneer?
Tasty Fresh Punjabi Paneer is a frozen pack of paneer cubes made from buffalo milk, with only citric acid and salt added. It scores BA2: strong on nutrition from protein and calcium, top marks for a very short ingredient list, and a low risk grade held back mainly by saturated fat. Best used a few times a week in curries or grills. 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 Tasty Fresh Punjabi Paneer?
Per 100 g, Tasty Fresh Punjabi Paneer has 282 kcal, 13.6 g protein, 7.6 g carbohydrate, 22.8 g fat and 14 g saturated fat. One serve (100 g, the pack's declared serve) has 282 kcal and 13.6 g protein.
What are the ingredients in Tasty Fresh Punjabi Paneer?
3 ingredients, in label order: Milk Solids (Buffalo Milk), Citric Acid, Common Salt.
Does Tasty Fresh Punjabi Paneer live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Punjabi Paneer" needs care: The product is plain paneer. The list has only buffalo milk solids, citric acid and salt, with no spices or gravy that the Punjabi style might suggest.
Who should limit Tasty Fresh Punjabi Paneer?
Most adults: a few times a week. 13.6 g protein per serve, but also 14 g saturated fat. Children: a few times a week. 480 mg calcium per 100 g, with 14 g saturated fat to keep serves modest. Heart health: occasionally. 14 g saturated fat per 100 g is nearly three times the high line.
How much sugar, salt and saturated fat does Tasty Fresh Punjabi Paneer have?
Per 100 g, Tasty Fresh Punjabi Paneer has 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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