Murgh Palak: Calories, Nutrition and Health Benefits
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Perplexity Traditional Indian chicken spinach curry packed with protein, iron, and authentic flavors for every health goal.
Quick Nutrition Facts
Per 1 Cup Murgh Palak (240g)
| Nutrient | Amount |
|---|---|
| Calories | 165 kcal |
| Protein | 26g |
| Carbohydrates | 6g |
| Fiber | 2.5g |
| Sugars | 1.5g |
| Fat | 4.5g |
| Iron | 3.5mg |
| Vitamin A | 9375 IU |
| Folate | 145mcg |
| Calcium | 150mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Murgh Palak combines heme iron from chicken with vitamin C-rich spinach for superior iron absorption. The 26g protein per cup supports muscle maintenance while keeping calories low at 165.
Myth Busters
MYTH #1: Murgh Palak Is Too High in Calories for Weight Loss
TRUTH: At 165 calories per cup with 26g protein, Murgh Palak has an excellent protein-to-calorie ratio (0.16g per calorie). The high protein promotes fullness and preserves muscle during calorie deficit, making it ideal for fat loss.
MYTH #2: Spinach Iron Isn't Well Absorbed
TRUTH: While spinach contains non-heme iron (less bioavailable), Murgh Palak combines heme iron from chicken with vitamin C in spinach, significantly enhancing iron absorption. This combination is more effective than spinach alone.
MYTH #3: Indian Curries Are Unhealthy and Fattening
TRUTH: Murgh Palak prepared with minimal oil and cream contains only 4.5g fat per cup. Traditional Indian cooking methods using spices provide antioxidants and anti-inflammatory benefits. The dish is nutrient-dense, not calorie-dense.
MYTH #4: You Can't Eat Murgh Palak on Low-Carb Diets
TRUTH: With only 6g carbs per cup, Murgh Palak fits perfectly into low-carb, keto, and diabetes management diets. The high protein and moderate fat content make it ideal for blood sugar control and ketosis.
MYTH #5: Murgh Palak Lacks Complete Nutrition
TRUTH: This dish provides complete protein (all essential amino acids), iron, vitamins A and K, folate, calcium, and antioxidants. It's a nutritionally complete meal when paired with a small carb portion and vegetables.
MYTH #6: Chicken and Spinach Don't Go Together Nutritionally
TRUTH: Chicken and spinach are nutritional synergy partners. The vitamin C in spinach enhances iron absorption from both chicken and spinach, while chicken provides the complete protein that spinach lacks. This combination is scientifically optimal.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 165 calories with 26g protein (0.16g per calorie) maximizes satiety and preserves muscle. Low carbs prevent blood sugar crashes. Ideal main meal. |
| Muscle Gain | | 26g complete protein per cup supports muscle synthesis, iron aids oxygen delivery to muscles, vitamin K supports bone health. Perfect post-workout meal. |
| Diabetes Management | | Only 6g carbs per cup with high protein stabilizes blood sugar. Pair with 1 roti or small rice portion for balanced meal. Excellent daily choice. |
| PCOS Management | | Low carbs, high protein improves insulin sensitivity and supports weight management. Anti-inflammatory spices help reduce PCOS symptoms. |
| Pregnancy Nutrition | | Iron prevents anemia, folate supports fetal development, protein aids growth, vitamin A supports vision development. Safe and recommended daily. |
| Viral/Flu Recovery | | High protein supports immune function and tissue repair, iron aids recovery, vitamin A strengthens immunity, easy to digest. Excellent recovery meal. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Murgh Palak
Understanding how Murgh Palak affects your blood glucose shows why it's ideal for diabetes management and weight control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Pairing Murgh Palak with fiber-rich sides creates minimal glucose impact and sustained energy:
- 🥗 Mixed vegetable salad - Adds fiber and volume
- 🫓 1 whole wheat roti - Controlled carbs with fiber
- 🍚 Small portion of brown rice (1/2 cup) - Complex carbs
- 🥒 Cucumber raita - Probiotics and cooling effect
This combination keeps blood sugar stable while providing complete nutrition, ideal for all health goals especially diabetes and PCOS.
Cultural Significance
Murgh Palak (also called Chicken Saag or Palak Chicken) is a beloved North Indian curry combining Persian influences with traditional Indian cooking.
In India:
- Popular in Punjabi, Mughlai, and North Indian cuisines
- Variation of classic Palak Paneer with chicken substitution
- Often served at family gatherings and restaurants
- Regional variations include different spice blends (garam masala, kasuri methi)
- Traditional cooking in iron karahi (wok) increases iron content fivefold
- Ayurveda considers spinach-chicken combination warming and strengthening
Global Impact:
- Featured on Indian restaurant menus worldwide
- Adapted in fusion cuisines with local spinach varieties
- Growing popularity in health-conscious dining
- Represents the balance of protein and vegetables in Indian cooking philosophy
Compare & Substitute
Murgh Palak vs Similar Indian Dishes (Per 1 Cup, 240g)
| Nutrient | 🍗 Murgh Palak | 🧀 Palak Paneer | 🍛 Chicken Tikka Masala | 🥘 Butter Chicken |
|---|---|---|---|---|
| Calories | 165 kcal | 280 kcal | 290 kcal | 320 kcal |
| Carbs | 6g | 10g | 12g | 14g |
| Fiber | 2.5g | 3g | 2g | 1.5g |
| Protein | 26g | 12g | 24g | 22g |
| Fat | 4.5g | 20g | 16g | 20g |
| Iron | 3.5mg | 2mg | 2mg | 1.5mg |
| Vitamin A | 9375 IU | 8500 IU | 800 IU | 1200 IU |
| Best For | Weight loss, muscle gain | Vegetarian protein | High protein, mild flavor | Comfort food, celebrations |
Frequently Asked Questions
Is Murgh Palak good for weight loss?
Yes, Murgh Palak is excellent for weight loss. With 165 calories per cup and 26g protein (0.16g per calorie), it provides exceptional satiety and preserves muscle mass during calorie deficit. The high protein content boosts metabolism and reduces hunger for hours.
Best practices: Eat 1-1.5 cups for main meal; pair with salad and 1 roti or 1/2 cup rice; avoid heavy cream versions; limit oil to 1 tsp per serving; have for lunch or dinner.
Can diabetics eat Murgh Palak?
Yes, Murgh Palak is ideal for diabetics. With only 6g carbs per cup and 26g protein, it has minimal blood sugar impact and helps stabilize glucose levels throughout the meal.
Tips for diabetics:
- Eat 1 cup as main protein dish
- Pair with 1 whole wheat roti or 1/2 cup brown rice
- Add salad for extra fiber
- Best timing: lunch or dinner
- Avoid versions with added sugar or honey
The low-carb, high-protein profile makes Murgh Palak one of the best Indian dishes for diabetes management.
How much protein is in Murgh Palak?
One cup of Murgh Palak contains 26g of complete protein from chicken, providing all essential amino acids for muscle building, repair, and maintenance. This rivals protein shakes and makes it an excellent post-workout meal.
For muscle gain goals, eat 1.5-2 cups Murgh Palak to get 40-50g protein in a single meal, meeting a significant portion of daily protein needs (0.8-1g per kg body weight).
What are the main health benefits of Murgh Palak?
Key Benefits:
- Muscle Maintenance: 26g complete protein supports muscle synthesis and repair
- Iron Rich: 3.5mg iron (20% DV) from both heme and non-heme sources prevents anemia
- Weight Management: High protein-to-calorie ratio promotes fat loss while preserving muscle
- Blood Sugar Control: Low carbs (6g) with high protein stabilizes glucose
- Immunity: Vitamin A, iron, and antioxidants strengthen immune function
- Pregnancy Support: Iron, folate, and protein support fetal development and maternal health
When is the best time to eat Murgh Palak?
Depends on your goal:
- Weight Loss: Lunch or dinner as main protein (keeps you full for 4-5 hours, reduces evening snacking).
- Muscle Gain: Post-workout or dinner for overnight muscle repair (protein synthesis peaks during sleep).
- Diabetes: Lunch or dinner paired with 1 roti or 1/2 cup rice (protein slows carb absorption).
- Pregnancy: Lunch or dinner for iron absorption (pair with vitamin C-rich foods).
PRO TIP
Avoid eating Murgh Palak late at night (after 9 PM) as the high protein content requires 3-4 hours for full digestion.
Is Murgh Palak high in iron?
Yes, Murgh Palak provides 3.5mg iron per cup (20% DV) from both heme iron (chicken, highly bioavailable) and non-heme iron (spinach, enhanced by vitamin C). This dual-source iron is more effective than spinach alone for preventing and treating anemia.
Iron absorption tips:
- Eat with vitamin C-rich foods (tomatoes, lemon, bell peppers)
- Avoid tea or coffee within 1 hour of eating (tannins block iron absorption)
- Cooking in iron cookware increases iron content by 5 times
- Best for women during menstruation and pregnancy
How can I make Murgh Palak healthier?
Healthy preparation tips:
- Reduce oil: Use 1-2 tsp instead of 3-4 tbsp (saves 100+ calories)
- Limit cream: Use 2 tbsp yogurt instead of cream (saves 80 calories, adds probiotics)
- Increase spinach ratio: More spinach, same chicken (adds fiber, vitamins, volume)
- Use lean chicken: Boneless, skinless breast instead of thigh (reduces fat by 50%)
- Skip butter finishing: Use ghee sparingly or skip entirely
- Add more spices: Turmeric, cumin, coriander boost antioxidants without calories
Healthy Murgh Palak: 140-150 calories per cup while maintaining all protein and nutrients.
Can I eat Murgh Palak on a keto diet?
Yes, absolutely! Murgh Palak is keto-friendly with only 6g net carbs (6g total carbs - 0g fiber per cup), 26g protein, and 4.5g fat. This fits perfectly within keto macros (5-10% carbs, 20-25% protein, 70-75% fat).
Keto optimization:
- Increase fat: Add 1 tbsp ghee or coconut oil (brings fat to 18g per serving)
- Pair with: Cauliflower rice, zucchini noodles, or keto roti (almond/coconut flour)
- Portion: Eat 1.5 cups for satisfying keto meal (9g carbs, 39g protein, 25g fat with added fat)
This makes Murgh Palak one of the best keto-friendly Indian dishes available.
