Paneer Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Paneer Salad contains 145 calories, 8.5g protein, 6.5g carbs, and 10.2g fat per one bowl (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one bowl (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 8.5g | 17% |
| Carbohydrates | 6.5g | 2% |
| Total Fat | 10.2g | 13% |
| Fiber | 2.0g | 7% |
| Sugar | 3.8g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 20.0mg | 7% |
| Sodium | 180.0mg | 8% |
| Potassium | 18.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 195.0mg | 1083% |
| Magnesium | 1.1mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 120.0mg | 10% |
Is Paneer Salad Good for You?
Paneer Salad provides 145 calories per one bowl (150g) with 8.5g protein, 6.5g carbohydrates, and 10.2g fat. It is a source of saturated fat (28% dv), iron (1083% dv), zinc (1318% dv).
A fresh salad made with cubed paneer, mixed vegetables like cucumber, tomato, onion, bell peppers, and dressed with lemon juice and light spices
Key Health Benefits of Paneer Salad
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1083% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8.5g protein per serving to support satiety and muscle maintenance.
How to Track Paneer Salad Nutrition with Gram
Use Gram to log paneer salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in paneer salad?
Paneer Salad contains 145 calories per one bowl (150g).
How much protein is in paneer salad?
Paneer Salad provides 8.5g of protein per one bowl (150g).
How many carbs are in paneer salad?
Paneer Salad has 6.5g of carbohydrates per one bowl (150g).
Is paneer salad good for tracking nutrition?
Yes. Paneer Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use paneer salad in a meal plan?
Use Paneer Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track paneer salad and thousands of other foods with the Gram app.