1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 18.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 352.9 mg | 27% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Paneer palak
Paneer Palak, a quintessential Indian dish, combines spinach (palak) and paneer, a fresh dairy-based cheese. Known for its creamy texture and vibrant green color, it originates from North Indian cuisine and is a staple in vegetarian diets. Spinach is rich in dietary fiber, iron, calcium, and vitamins A, C, and K, supporting overall health. Paneer is an excellent source of protein, calcium, and phosphorus, essential for bone health and muscle maintenance. Both ingredients together make Paneer Palak a nutrient-dense dish, high in protein and essential vitamins while being relatively low in carbohydrates. Typically prepared with spices like cumin, garlic, and turmeric, it offers a flavorful and balanced profile ideal for lunches or dinners.
Health Benefits
- Spinach provides vitamin A, promoting eye health and immunity.
- Paneer is a rich source of calcium and phosphorus, which help maintain strong bones and teeth.
- Iron in spinach supports red blood cell production and prevents anemia.
Dietary Considerations
Selection and Storage
Store cooked Paneer Palak in an airtight container in the refrigerator for 2-3 days. Reheat gently on the stove to preserve texture and flavor.
Common Questions About Paneer palak Nutrition
What are the nutritional contents of Paneer Palak?
Paneer Palak is rich in protein, with around 12-15 grams per serving (1 cup), primarily from paneer. It also contains approximately 200-250 calories per serving, depending on the recipe. Spinach (palak) adds significant amounts of vitamins like Vitamin A, C, and K, as well as essential minerals such as iron, magnesium, and calcium.
Is Paneer Palak suitable for a keto diet?
Yes, Paneer Palak can be keto-friendly, as it is low in carbohydrates, containing about 6-8 grams of net carbs per serving. Paneer provides high-fat content that aligns with keto macros, while spinach contributes minimal carbs, making it an excellent choice for keto dieters.
What are the health benefits and concerns of eating Paneer Palak?
Paneer Palak offers several health benefits, including strong bones from calcium in paneer and spinach, improved immunity due to its vitamin content, and better digestion from dietary fiber in spinach. However, it can be high in saturated fats depending on how paneer is prepared, so those watching their fat intake should consider portion sizes carefully.
How much Paneer Palak should I serve per meal?
A standard serving size is about 1 cup (200-250 grams), which provides a balanced amount of protein, vitamins, and calories. For a main course, pair it with a whole grain or low-carb flatbread, or consume it as-is for a lighter meal option.
How does Paneer Palak compare to other vegetarian paneer dishes?
Paneer Palak typically has fewer calories compared to creamy paneer dishes like Paneer Butter Masala due to the use of spinach instead of heavy cream. It’s also nutrient-dense and higher in fiber because of spinach, making it a healthier alternative. To make it lighter, use low-fat paneer and minimize added oil.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
