Calories in Palak Paneer
Palak Paneer is a classic North Indian dish consisting of paneer cheese cubes in a thick, spiced spinach purée. It is a nutrient-dense meal that provides significant amounts of iron, calcium, and vitamins A and C.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Small Portion | 100g | 135 | 6g | 4g | 10g |
| Low-Fat Homemade | 1 cup (250g) | 240 | 16g | 10g | 15g |
| Large Restaurant Serving | 400g | 540 | 24g | 18g | 42g |
Health Benefits
Excellent source of Calcium for maintaining strong bones and teeth.
High in Iron and Folate, which are essential for healthy red blood cell production.
Rich in antioxidants like Lutein and Zeaxanthin from spinach which support eye health.
Nutrition Tips
- Opt for grilled or lightly sautéed paneer instead of deep-fried cubes to reduce saturated fat.
- Add a squeeze of fresh lemon juice just before eating to help your body absorb the non-heme iron from the spinach.
- Substitute heavy cream with a dollop of Greek yogurt for a lower-calorie, high-protein creamy texture.
- Pair with whole-wheat roti or brown rice instead of buttered naan to increase the total fiber content of your meal.
- Watch the portion size of the paneer cubes, as they are the primary source of calories and fat in the dish.
GAYA Tracking Tip
For accurate results, photograph your plate from a top-down angle ensuring the paneer cubes are visible through the spinach sauce — GAYA can better estimate the protein content this way.
Frequently Asked Questions
Is Palak Paneer high in calories?+
A standard serving has about 300-350 calories. The calorie count increases significantly if extra cream or butter is added during preparation.
Is it a good source of protein for vegetarians?+
Yes, it is an excellent vegetarian protein source, providing about 15 grams per cup primarily from the paneer cheese.
Can I eat Palak Paneer on a keto diet?+
Yes, Palak Paneer is generally keto-friendly as it is high in fat and low in net carbohydrates, provided no sugar or thickeners are added.
Track Palak Paneer calories with just a photo
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