Palak Paneer: Calories, Nutrition and Health Benefits
A nutritious Indian classic combining iron-rich spinach with protein-packed paneer for muscle, bones, and overall health.
Quick Nutrition Facts
Per 100g (1/2 cup)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 9g |
| Carbohydrates | 7g |
| Fiber | 2g |
| Sugars | 2g |
| Fat | 11g |
| Iron | 2.5mg |
| Calcium | 180mg |
| Vitamin A | 3000 IU |
| Folate | 80mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Palak paneer combines complete protein from paneer with iron and folate from spinach. Add lemon juice to enhance iron absorption from the spinach.
Myth Busters
MYTH #1: Palak Paneer Is Too High in Calories for Weight Loss
TRUTH: With 150 calories per 100g and 9g protein, palak paneer is excellent for weight loss when portioned properly. Protein promotes satiety and preserves muscle during weight loss. Control cream/oil amounts for optimal results.
MYTH #2: Spinach Iron Isn't Absorbed Well
TRUTH: While spinach contains non-heme iron with lower bioavailability, adding vitamin C (lemon juice, tomatoes) significantly enhances absorption. Palak paneer is still a valuable iron source for vegetarians.
MYTH #3: Palak Paneer Has Too Much Fat
TRUTH: The 11g fat per 100g comes primarily from paneer and cooking oil. Paneer provides healthy fats and fat-soluble vitamins. Making it at home with less cream/oil reduces fat while maintaining nutrition. Fat also helps absorb vitamins A, D, E, K from spinach.
MYTH #4: You Can't Eat Palak Paneer During Pregnancy
TRUTH: Palak paneer is excellent for pregnancy - rich in folate for neural tube development, iron for preventing anemia, calcium for bones, and protein for fetal growth. Ensure paneer is made from pasteurized milk.
MYTH #5: Palak Paneer Lacks Complete Protein
TRUTH: Paneer is a complete protein containing all 9 essential amino acids. With 9g protein per 100g, it's comparable to chicken or fish, making it an excellent vegetarian protein source for muscle building and repair.
MYTH #6: Restaurant Palak Paneer Is Just as Healthy
TRUTH: Restaurant versions often contain 200-250 calories per 100g due to excessive cream, butter, and oil. Homemade palak paneer with controlled ingredients provides better nutrition at 120-150 calories with similar protein content.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 150 calories, 9g protein promotes fullness. Portion control essential (100-150g serving). |
| Muscle Gain |  | Excellent protein source (9g per 100g), complete amino acid profile from paneer, calcium for muscle contraction. |
| Diabetes Management | | Moderate carbs (7g), high protein stabilizes blood sugar. Limit cream for better glycemic control. |
| PCOS Management | | High protein improves insulin sensitivity, iron supports hormonal balance, anti-inflammatory properties. |
| Pregnancy Nutrition | | Rich in folate, iron, calcium, and protein essential for pregnancy. Use pasteurized paneer only. |
| Viral/Flu Recovery | | High protein supports immune function, vitamin A boosts immunity, easy to digest when made with less cream. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Palak Paneer
Understanding how palak paneer affects blood glucose shows why protein-rich vegetarian dishes are excellent for blood sugar management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Protein Stabilizes Blood Sugar
High protein content (9g per 100g) slows digestion and glucose absorption:
- 🍚 Pair with roti instead of naan - Whole wheat provides additional fiber
- 🥗 Add side salad - Extra fiber further reduces glycemic response
- 🍋 Squeeze fresh lemon - Enhances iron absorption and adds vitamin C
- 🥄 Use less cream, more paneer - Maximizes protein while reducing fat
The combination of protein, fat, and fiber creates a steady energy release without spikes.
Cultural Significance
Palak paneer is a beloved North Indian dish that has become globally recognized as a symbol of Indian vegetarian cuisine.
In India:
- Originated in Punjab region, now popular across India
- Essential in Punjabi, Mughlai, and restaurant menus
- Preferred during Navratri and vegetarian festivals
- Modern versions include palak paneer paratha, pizza, pasta
- Represents India's rich vegetarian culinary tradition
Global Impact:
- One of the most recognized Indian dishes internationally
- Available in Indian restaurants worldwide
- Adapted into fusion cuisine (palak paneer pizza, wraps, quesadillas)
- Showcases how vegetables and dairy create complete nutrition
- Inspires other paneer-based dishes (methi malai paneer, etc.)
Compare & Substitute
Palak Paneer vs Similar Dishes (Per 100g)
| Nutrient | 🌿 Palak Paneer | 🧀 Paneer Butter Masala | 🌿 Saag Paneer | 🧀 Shahi Paneer |
|---|---|---|---|---|
| Calories | 150 kcal | 220 kcal | 140 kcal | 250 kcal |
| Carbs | 7g | 8g | 6g | 9g |
| Fiber | 2g | 1g | 2.5g | 1g |
| Protein | 9g | 10g | 9g | 11g |
| Fat | 11g | 18g | 10g | 20g |
| Iron | 2.5mg | 0.5mg | 3mg | 0.5mg |
| Vitamin A | 3000 IU | 500 IU | 4000 IU | 800 IU |
| Best For | Iron, vitamins, pregnancy | Protein, indulgence | Maximum greens nutrition | Special occasions |
Frequently Asked Questions
Is palak paneer good for weight loss?
Yes, palak paneer supports weight loss when consumed in moderation (100-150g serving). The 9g protein promotes satiety and preserves muscle mass during calorie deficit.
Weight loss tips: Make at home with less cream; use low-fat paneer to reduce calories by 30%; pair with roti instead of rice; consume as main protein source in meal; avoid restaurant versions with excess oil.
Portion control: 100-150g with 2 rotis = complete balanced meal around 400-450 calories.
How much protein is in palak paneer?
Palak paneer contains 9g protein per 100g, making it an excellent vegetarian protein source. The protein comes entirely from paneer (cottage cheese) and provides all 9 essential amino acids for muscle building.
For muscle gain: Consume 150-200g palak paneer post-workout; combine with dal for additional protein; ensures 18-20g protein per meal.
Is palak paneer good for pregnancy?
Yes, palak paneer is excellent for pregnancy nutrition providing multiple essential nutrients:
Pregnancy benefits:
- Folate (80mcg): Essential for neural tube development, prevents birth defects
- Iron (2.5mg): Prevents anemia common in pregnancy
- Calcium (180mg): Supports fetal bone development
- Protein (9g): Required for fetal growth and maternal tissue
- Vitamin A: Supports fetal organ development
Important: Always use pasteurized paneer to avoid listeria risk. Consult your healthcare provider.
Can diabetics eat palak paneer?
Yes, diabetics can eat palak paneer in moderation. The high protein (9g) and moderate carbs (7g) help stabilize blood sugar levels.
Diabetic guidelines:
- Portion size: 100-150g per meal
- Pair with fiber-rich roti, not white rice
- Choose low-cream, low-oil preparation
- Test blood sugar 2 hours after eating to determine personal tolerance
- Best timing: Lunch or dinner, not alone
The protein slows glucose absorption, making it better than many other curries.
Is palak paneer high in iron?
Yes, palak paneer provides significant iron (2.5mg per 100g) from spinach. While spinach contains non-heme iron with 2-20% absorption (vs 15-35% from meat), you can enhance absorption:
Iron absorption tips:
- Add lemon juice (vitamin C enhances absorption by 3-4x)
- Include tomatoes in the curry
- Avoid tea/coffee with meals (tannins block absorption)
- Pair with vitamin C-rich foods
For vegetarians, palak paneer is a valuable iron source, especially when prepared with absorption enhancers.
How many calories in restaurant palak paneer?
Restaurant palak paneer typically contains 200-250 calories per 100g due to:
- Excessive cream (adds 50-80 calories)
- Extra butter/ghee (adds 30-50 calories)
- More oil in cooking (adds 20-30 calories)
Homemade vs Restaurant:
- Homemade (light): 120-150 calories per 100g
- Restaurant: 200-250 calories per 100g
- Calorie difference: 50-100 calories per serving
For weight management, make palak paneer at home with controlled ingredients.
Can I eat palak paneer every day?
Yes, but with moderation - palak paneer can be part of a daily diet with some considerations:
Daily guidelines:
- 3-4 times per week - Optimal frequency for variety
- 100-150g per serving - Appropriate portion size
- Rotate with other protein sources - Dal, rajma, chole for complete nutrition
- Watch cream/oil content - Homemade versions are healthier
Benefits of regular consumption: Consistent protein intake, sustained iron levels, calcium for bones, folate for cell health.
Caution: Spinach contains oxalates; excessive consumption may affect calcium absorption or contribute to kidney stones in susceptible individuals. Cooking reduces oxalates by 30-50%.
Is palak paneer keto-friendly?
Moderately keto-friendly depending on preparation and portion:
Keto considerations:
- Carbs: 7g per 100g (moderate for keto, which targets <20g daily)
- Fat: 11g (good for keto)
- Protein: 9g (beneficial for keto)
Making it more keto:
- Use full-fat paneer and heavy cream
- Increase portion of paneer, reduce spinach slightly
- Add extra butter or ghee
- Avoid serving with roti/rice (have with cauliflower rice)
- Net carbs: ~5g per 100g (accounting for fiber)
Portion: 150-200g can fit into keto diet if it's your main carb source for the meal.
