Vikas Paneer
Published
Vikas Paneer is frozen paneer made from just milk solids and citric acid. It scores BA3: nutrition is solid on protein and calcium, ingredients are as simple as a label gets, and risk is middling because of the saturated fat. Works as a protein-rich cooking ingredient a few times a week, with little added oil or cream.
Ingredients, decoded
2 listed- Milk solids
- citric acid
The label gives no sugar figure, so there is nothing to count in teaspoons.
| Energy | 318.2 kcal |
|---|---|
| Protein | 19.6 g |
| Carbohydrates | 0 g |
| Added sugars | 0 g |
| Total fat | 26.6 g |
| Saturated fat | 16.5 g |
| Cholesterol | 79.9 mg |
| Sodium | 19.9 mg |
| Calcium | 385 mg |
Think this score is wrong?
What to know about Vikas Paneer
Plain paneer: 19.6 g protein, 16.5 g saturated fat
Vikas Paneer is a frozen paneer sold in a 200 g pack and made from two ingredients: milk solids and citric acid. No percentages are declared. It is bought as a cooking base for curries, bhurji and tikka, and the back of the pack carries a paneer butter masala recipe.
The pack prints a 100 g serve, two to a pack. In 100 g you get 318 kcal, 19.6 g protein, 26.6 g fat and 385 mg calcium. The cost is on the fat side: 16.5 g of it is saturated, and cholesterol is 79.9 mg. Sodium is very low at 19.9 mg, and there is no sugar and no carbohydrate declared.
The name says paneer, and the list agrees: milk solids, set with citric acid, and nothing else. There is no starch, no oil and no added flavour. CleanPlate scores it BA3.
Why Vikas Paneer scores BA3
Nutrition is a B on 19.6 g protein and 385 mg calcium per 100 g. Ingredients are an A, with only milk solids and citric acid. Risk is a 3 on 16.5 g saturated fat per 100 g.
Good nutrient density
- Protein
- 19.6 g
- Fibre
- Not declared
- Vitamins and minerals
- Calcium
- Energy
- 318 kcal
01 Nutrition density: why B
Protein is 19.6 g per 100 g, all of it from milk solids, which is a full 100 g serve of real protein. Calcium is 385 mg per 100 g, and that mineral earns the product a bonus on top of the protein.
There is no fibre of note, and the pack says so. Calories are 318 kcal per 100 g, mostly from fat.
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 (330). Citric acid is a mild acid used to set the milk, and it costs no ingredient points.
No hydrogenated fat, no sweetener, no flavour and no colour is listed, and no promise on the pack is hollow. Nothing is lost on this axis, though the share of milk solids is not declared.
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
- 19.9 mg
- Saturated fat
- 16.5 g
03 Load risk: why 3
Saturated fat drives the risk number: 16.5 g per 100 g, more than three times the 5 g high line. A 100 g serve is the same 16.5 g.
Energy adds a little at 318 kcal per 100 g. Sodium is only 19.9 mg and sugar is 0 g, so neither counts against it. Trans fat is not printed, and no hydrogenated fat is listed.
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: Source of protein (19.6g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Vikas Paneer live up to its claims?
The pack makes few checkable promises. Paneer as milk solids and citric acid holds, and the freezer storage and no-significant-source notes agree with the label.
- Product nameHolds
“Paneer (milk solids, citric acid)”
The list is only milk solids and citric acid, with 19.6 g protein per 100 g, so the name matches what is inside.
- On the packHolds
“Keep frozen, store at 0°C or below”
This is a storage instruction, not a nutrition claim. The pack says to thaw only the portion needed and never refreeze it.
- On the packHolds
“Not a significant source of fibre, vitamin C, iron”
No fibre figure of note is declared, and the only mineral on the panel is calcium at 385 mg per 100 g.
- On the packBe careful
“Symbol of Quality and Trust”
A brand statement that cannot be checked against the label. What the label does show is a two-item ingredient list.
What's in Vikas Paneer?
Milk solids lead the list, set with citric acid. The saturated fat from the milk fat is the only thing to watch.
The ingredient list, read for you
Milk solids come first and make up the product, with citric acid second to set the milk into paneer. No percentages are declared, so the exact share of milk solids is not known.
There are no added fats, starches, flavours, colours or preservatives in the list.
Ingredients to watch
- Saturated fatConcern
16.5 g per 100 g, more than three times the 5 g high line, and a 100 g serve gives the same 16.5 g. This is what sets the risk grade.
- Energy and cholesterolWorth watching
318 kcal and 79.9 mg cholesterol per 100 g, with fat giving most of the calories.
- Protein and calciumFine
19.6 g protein and 385 mg calcium per 100 g, both from the milk.
- Citric acid (330)Fine
A simple acid used to set the milk. It costs no ingredient points.
- Sodium and sugarFine
Sodium is 19.9 mg per 100 g and added sugar is 0 g.
What it doesn’t have
- No fibre of note, and the pack says it is not a significant source of vitamin C or iron.
- The share of milk solids is not declared.
Who should eat Vikas Paneer?
A few times a week for most adults, with a smaller portion and lighter cooking for anyone watching heart health. Occasionally for heart conditions.
- Most adultsA few times a week
19.6 g protein, but 16.5 g saturated fat per 100 g.
- ChildrenA few times a week
385 mg calcium per 100 g, with 16.5 g saturated fat.
- Heart healthOccasionally
16.5 g saturated fat and 79.9 mg cholesterol per 100 g.
- Lactose intoleranceCheck with your doctor
Made from milk solids, and the pack does not declare lactose.
Myths about Vikas Paneer
Paneer is a protein food, but not a lean one. In 100 g, fat gives far more calories than protein.
Myth: Is paneer a lean protein?
No. A 100 g serve has 19.6 g protein but 26.6 g fat, so fat gives about three times the calories that protein does. It is a useful protein food, but a full-fat one.
Recipes with Vikas Paneer
Paneer takes well to light cooking. Crumble it into a vegetable bhurji, grill it as tikka, or simmer it in a tomato or spinach gravy with less cream.
Vegetable paneer bhurji
Crumble the paneer with onion, tomato and peppers. Half a pack serve still gives about 10 g protein, and the vegetables bulk the dish out.
Grilled paneer tikka
Marinate cubes in spiced curd and grill with little oil, so the only saturated fat is the 16.5 g per 100 g already in the paneer.
Paneer butter masala, lighter
The pack's own recipe is a butter masala. Go easy on butter and cream, since the paneer already brings 16.5 g saturated fat per 100 g.
Palak paneer
Simmer cubes in a spinach purée for a dish where the greens add bulk and the paneer adds 385 mg calcium per 100 g.
Vikas Paneer: common questions
What is the CleanPlate score of Vikas Paneer?
Vikas Paneer is frozen paneer made from just milk solids and citric acid. It scores BA3: nutrition is solid on protein and calcium, ingredients are as simple as a label gets, and risk is middling because of the saturated fat. Works as a protein-rich cooking ingredient a few times a week, with little added oil or cream. 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 Vikas Paneer?
Per 100 g, Vikas Paneer has 318 kcal, 19.6 g protein, 0 g carbohydrate, 26.6 g fat and 16.5 g saturated fat. One serve (100 g, half a 200 g pack) has 318 kcal and 19.6 g protein.
What are the ingredients in Vikas Paneer?
2 ingredients, in label order: Milk solids, citric acid.
Does Vikas Paneer live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Symbol of Quality and Trust" needs care: A brand statement that cannot be checked against the label. What the label does show is a two-item ingredient list.
Who should limit Vikas Paneer?
Most adults: a few times a week. 19.6 g protein, but 16.5 g saturated fat per 100 g. Children: a few times a week. 385 mg calcium per 100 g, with 16.5 g saturated fat. Heart health: occasionally. 16.5 g saturated fat and 79.9 mg cholesterol per 100 g.
How much sugar, salt and saturated fat does Vikas Paneer have?
Per 100 g, Vikas Paneer has 0 g added sugar, 20 mg sodium (about 0 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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