Palak Paneer Calories and Nutrition
1 bowl (~200 g) of Palak Paneer contains 303 calories, 13.4g protein, 12g carbs and 21.8g fat — a vegetarian dish in the curries & sabzi category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 151.4 kcal | 302.8 kcal |
| Protein | 6.7 g | 13.4 g |
| Carbs | 6 g | 12 g |
| Fat | 10.9 g | 21.8 g |
| Fiber | 3.2 g | 6.4 g |
| Sugar | 1.8 g | 3.6 g |
| Sodium | 356 mg | 712 mg |
| Calcium | 222 mg | 444 mg |
| Iron | 1 mg | 2 mg |
| Saturated fat | 3.5 g | 7 g |
| Cholesterol | 12 mg | 24 mg |
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How Palak Paneer fits in your diet
A 1 bowl (~200 g) of palak paneer contributes about 15% of a 2,000-kcal daily target and roughly 27% of an average adult's 50 g daily protein floor. Typically made with paneer, spinach, onion, tomato, ginger-garlic, cream.
Pureed spinach cooked with paneer cubes and warm spices. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: punjabi.
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Frequently asked questions
How many calories are in Palak Paneer?
Palak Paneer has roughly 320 kcal per 1 bowl (~200 g) (about 160 kcal per 100 g). Macros: 19g protein, 14g carbs, 22g fat.
Is Palak Paneer good for weight loss?
Moderate. Palak Paneer at 320 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Palak Paneer?
Palak Paneer delivers about 19g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Palak Paneer?
Yes, palak paneer is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Palak Paneer fit into a balanced Indian meal?
Palak Paneer sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for palak paneer are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026