1 serving (200 grams) contains 200 calories, 10.5 grams of protein, 14.1 grams of fat, and 7.9 grams of carbohydrates.
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Nutrition Information
Calories |
200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 14 mg | 4% | |
| Sodium | 460 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 3.8 g | ||
| protein | 10.5 g | 21% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 476 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 Spinach paneer
Spinach Paneer is a traditional Indian dish combining spinach (palak) and paneer, a type of fresh, non-aged cheese common in South Asian cuisine. Originating from North India, this dish is often prepared with spices like cumin, turmeric, and garam masala, contributing to its rich and aromatic flavor profile. Spinach is a nutrient-dense leafy green packed with vitamins A, C, K, iron, magnesium, and dietary fiber, while paneer provides a good source of protein and calcium. Together, they create a balanced dish high in essential vitamins and minerals, beneficial for maintaining energy and bone health. Typically served alongside rice or Indian bread, Spinach Paneer is a versatile dish that can be adapted for various dietary preferences while maintaining its nutritional value.
Health Benefits
- Rich in vitamin K from spinach, essential for blood clotting and bone health.
- Provides calcium from paneer, critical for maintaining strong bones and teeth.
- Contains iron from spinach, which supports red blood cell production and prevents anemia.
- Source of protein from paneer, aiding in muscle repair and growth.
- Spinach offers antioxidants like lutein and zeaxanthin, promoting eye health and reducing oxidative stress.
Dietary Considerations
Selection and Storage
Store cooked Spinach Paneer in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving. Fresh paneer and spinach should be kept refrigerated and used within their respective shelf lives.
Common Questions About Spinach paneer Nutrition
Is Spinach Paneer high in protein?
Yes, Spinach Paneer is a good source of protein, primarily due to the paneer (Indian cottage cheese) content. Paneer typically offers about 18-20 grams of protein per 100 grams, depending on its preparation, which makes the dish beneficial for muscle maintenance and overall health.
Can I eat Spinach Paneer on a keto diet?
Spinach Paneer can fit well into a keto diet as it is low in carbs and rich in fats and protein from the paneer. Ensure that the recipe does not include starch-based thickeners or sugar, and stick to cream and healthy fat-based seasonings for a strictly keto-friendly version.
What are the health benefits of Spinach Paneer?
Spinach Paneer combines the nutritional benefits of spinach, which is rich in iron, vitamins A and K, and antioxidants, with paneer, which provides high-quality protein and calcium. This dish supports bone health, muscle maintenance, and boosts immunity due to its nutrient-rich profile.
What is a recommended serving size for Spinach Paneer?
A typical serving size for Spinach Paneer is about 1 cup (approximately 200 grams), which provides around 250-300 calories depending on the preparation method. Pair it with whole-grain roti or eat it on its own to maintain balance in your meal.
How does Spinach Paneer compare to Palak Tofu in nutrition?
Spinach Paneer is higher in fat and calories due to paneer, which is made from dairy, while Palak Tofu is lower in calories and fats, suitable for vegan diets. Tofu provides comparable protein but lacks the calcium boost found in paneer, making each suitable for different dietary needs.
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.
- USDA FoodData - Spinach paneer DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
