Cooked Palak (Spinach) Calories and Nutrition
1 katori (~80 g) of Cooked Palak (Spinach) contains 18 calories, 2.4g protein, 3g carbs and 0.2g fat — a vegan dish in the vegetables category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 katori (~80 g) |
|---|---|---|
| Calories | 23 kcal | 18.4 kcal |
| Protein | 2.97 g | 2.4 g |
| Carbs | 3.75 g | 3 g |
| Fat | 0.26 g | 0.2 g |
| Fiber | 2.4 g | 1.9 g |
| Sugar | 0.43 g | 0.3 g |
| Sodium | 70 mg | 56 mg |
| Calcium | 136 mg | 108.8 mg |
| Iron | 3.57 mg | 2.9 mg |
| Saturated fat | 0.04 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
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How Cooked Palak (Spinach) fits in your diet
A 1 katori (~80 g) of cooked palak (spinach) contributes about 1% of a 2,000-kcal daily target and roughly 5% of an average adult's 50 g daily protein floor. Typically made with spinach, garlic, oil, salt.
Wilted spinach with garlic and a small amount of oil. 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.
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Frequently asked questions
How many calories are in Cooked Palak (Spinach)?
Cooked Palak (Spinach) has roughly 28 kcal per 1 katori (~80 g) (about 35 kcal per 100 g). Macros: 2.4g protein, 3.2g carbs, 1.2g fat.
Is Cooked Palak (Spinach) good for weight loss?
Yes — at 28 kcal per typical serving, cooked palak (spinach) fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Cooked Palak (Spinach)?
Cooked Palak (Spinach) delivers about 2.4g protein per 1 katori (~80 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Cooked Palak (Spinach)?
Yes, cooked palak (spinach) is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Cooked Palak (Spinach) fit into a balanced Indian meal?
Cooked Palak (Spinach) 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 cooked palak (spinach) are sourced from USDA FoodData Central (FDC 168463). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 19/5/2026