Palak Paneer Nutrition Facts: Calories, Macros & Health Benefits

Summary: 100g of palak paneer contains 290 calories, 10.5g protein, 22g carbs, and 18.5g fat. Palak Paneer is a good source of sodium, iron, zinc.

Is Palak Paneer Good for You?

Yes, Palak Paneer is nutritionally beneficial, particularly for protein and mineral intake. Per 100g, it delivers 10.5g of protein (21% Daily Value) and exceptional amounts of phosphorus (350mg, 28% DV) and iron (310mg, 1722% DV). However, it is relatively high in sodium at 380mg per serving, so moderation is recommended for those monitoring salt intake.

Key Health Benefits of Palak Paneer

• Rich in Protein for Muscle Maintenance — With 10.5g of protein per 100g (21% Daily Value), it is an excellent plant-based protein source that supports muscle repair and growth, making it particularly valuable for vegetarians and vegans.

• Exceptional Iron Content — Palak Paneer provides 310mg of iron per 100g, delivering an impressive 1722% of the Daily Value. This iron-rich profile makes it is exceptional for preventing anemia and supporting oxygen transport throughout the body.

• Strong Phosphorus Support — At 350mg per serving (28% Daily Value), the phosphorus content in it is crucial for bone health, energy metabolism, and maintaining healthy teeth alongside the paneer’s calcium contribution.

• Moderate Fiber for Digestion — The 2.8g of dietary fiber per 100g (10% DV) from the spinach base aids digestive health and promotes satiety, supporting healthy cholesterol levels and stable blood sugar.

• Energy-Dense Meal Option — At 290 calories per 100g, it is a calorie-efficient way to obtain substantial protein and micronutrients, making it satisfying for lunch or dinner portions.

How Does Palak Paneer Compare?

Compared to similar Indian curries like chicken tikka masala (which typically contains more saturated fat), Palak Paneer stands out for its superior iron content from the spinach base and lower overall calorie density. While both dishes are protein-rich, it is the clear winner for mineral content, particularly phosphorus and iron, though it does contain slightly more sodium than many alternatives.

Frequently Asked Questions

How many calories are in palak paneer?

Palak Paneer contains 290 calories per 100g serving, which represents 14% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 250-300g) would provide approximately 725-870 calories.

Is palak paneer good for weight loss?

Palak Paneer can support weight loss goals when portion-controlled, as it is high in protein (10.5g per 100g) which promotes satiety and helps preserve muscle mass. However, its fat content (18.5g per 100g) means it should be paired with lighter sides and eaten in measured portions rather than unlimited quantities.

Does palak paneer have enough iron for anemia?

Yes, it is exceptionally high in iron with 310mg per 100g—far exceeding daily requirements. A single 100g serving provides 1,722% of the Daily Value, making it one of the most iron-dense foods available and excellent for those managing or preventing iron-deficiency anemia.

Is palak paneer suitable for a keto diet?

Palak Paneer is moderately keto-friendly due to its 18.5g of fat and 10.5g of protein per 100g, but its 22g carbohydrates per serving may consume a significant portion of a strict keto macros limit. It is best suited for those following a more flexible, higher-carb approach to low-carb eating.

How should you store leftover palak paneer?

Store leftover Palak Paneer in an airtight container in the refrigerator for up to 3-4 days, or freeze it is for up to 2-3 months for longer storage. Reheat gently on the stovetop or microwave, adding a splash of water to restore the sauce consistency.

How to Track Palak Paneer Nutrition with Gram

The Gram app makes logging Palak Paneer effortless—simply use the AI food scanner to photograph your meal and it automatically identifies the dish and portion size, then breaks down complete nutrient data including that impressive 310mg iron content. You’ll see exactly how each serving fits your daily macros and micronutrient targets, making it easy to understand whether it is fitting your nutritional goals.

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Nutrition data sourced from USDA FoodData Central. Track palak paneer and thousands of other foods with the Gram app.