Palak Paneer
Soft cubes of Indian cottage cheese in a smooth, velvety spinach gravy. This vibrant green dish is nutritionally rich and a vegetarian staple across India.
310kcal
Calories
14g
Protein
16g
Carbs
18g
Fat
About Palak Paneer
Palak Paneer is a beloved Indian dish enjoyed across South Asia, widely recognised for its distinctive flavour profile and cultural significance. It is traditionally made with key ingredients such as Paneer, Spinach, Onion, Tomatoes, Cream, and prepared by blanched spinach pureed with spices and cooked with pan-fried paneer cubes..
A 250g serving of Palak Paneer delivers 310 calories, or 124 kcal per 100g. This places it firmly in the moderate energy range — filling enough for a proper meal without excessive caloric load.
The macronutrient composition of Palak Paneer per 250g is as follows: 14g protein, 16g carbohydrates, and 18g fat, with 4g of dietary fibre and 4g of sugars. This balanced macronutrient distribution makes Palak Paneer a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance.
Palak Paneer has a low glycemic index of 32, which means it causes a slow, gradual rise in blood sugar levels after consumption. Low GI foods are especially beneficial for people with type 2 diabetes, insulin resistance, or those seeking sustained energy without energy crashes. Including low-GI foods like Palak Paneer in a Pakistani diet plan can help regulate appetite and improve metabolic health over time.
The sodium content of Palak Paneer is 480mg per serving — a moderate amount that fits comfortably within the recommended daily limit of 2,300mg for most healthy adults.
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Nutrition Facts
Per 250g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Blanched spinach pureed with spices and cooked with pan-fried paneer cubes.
Calorie Comparison
vs. similar Indian dishes
Comparing per-serving values · All from Indian cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Palak Paneer
Palak Paneer contains 310 calories per serving (250g). It provides 14g protein, 16g carbohydrates, and 18g fat. Per 100g, it contains approximately 124 calories.
Per serving, Palak Paneer contains: 14g protein, 16g carbohydrates (including 4g dietary fiber), and 18g total fat (8g saturated fat). Sugar content: 4g. Total: 310 kcal.
Palak Paneer can fit into a weight loss plan with appropriate portion sizes. At 310 calories per serving with 14g protein and 18g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Palak Paneer has a glycemic index of 32, which is classified as Low. Low GI foods (55 or below) cause a slow, gradual rise in blood sugar — ideal for sustained energy and diabetes management.
Palak Paneer has a Low glycemic index of 32, making it a relatively diabetes-friendly option as it causes a slow rise in blood sugar. However, total carbohydrate intake (16g per serving) still matters — monitor portions and always consult your healthcare provider for personalized guidance.
Palak Paneer is well-suited for any meal, but especially for dinner or a late-afternoon meal. Its Low glycemic index (32) means it releases energy slowly, keeping you full without causing blood sugar spikes. The 14g of protein per serving also supports overnight muscle recovery.
Palak Paneer contains 480mg of sodium per serving — a moderate amount. Most healthy adults can include it as part of a balanced diet. Those managing blood pressure should monitor overall daily sodium intake.
Palak Paneer is traditionally made with: Paneer, Spinach, Onion, Tomatoes, Cream, Garlic, Ginger, Cumin, Garam masala, Fenugreek. It is prepared by blanched spinach pureed with spices and cooked with pan-fried paneer cubes..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.