🧪 Nutrition Facts
- Calories 163.0
- Total Fat 11.0 g
- Saturated Fat 2.0 g
- Cholesterol 17.0 mg
- Sodium 1138.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 9.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 7.0 g
- Vitamin A 400.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 4.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 530.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 163.0 calories per serving (1 Serving (100.0g)), Palak Paneer is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (11.0g, 60.7% of calories), including 2.0g of saturated fat. One thing to note: a single serving contains 1138.0mg of sodium (49% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Spinach, Indian Cottage Cheese (paneer), Onion, Tomato, Refined Sunflower Oil, Garlic, Butter Oil, Ginger, Coriander Leaves, Green Chili, Salt, Mint Leaves, Cream, Garam Masala, Coriander Powder, Mango Powder, Fenugreek Leaves, Cumin, Cardamom, Cinnamon and Clove
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Palak Paneer. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Palak Paneer — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Palak Paneer contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 163.0 kcal | 8.2% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 2.0 g | 10% |
| Cholesterol | 17.0 mg | 6% |
| Sodium | 1138.0 mg | 49% ⚠️ |
| Total Carbohydrate | 9.0 g | 3% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 7.0 g | 14% |
| Vitamin A | 400.0 IU | 8% |
| Vitamin C | 4.2 mg | 5% |
| Calcium | 530.0 mg | 41% ✅ |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Palak Paneer accounts for 8.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 60.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 163.0 calories in Palak Paneer? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.3 min |
| Walking: 17 minutes per mile | 28.1 min |
| Cycling (Low Intensity) | 17.8 min |
| HIIT | 15.1 min |
| Hot Yoga | 24.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Palak Paneer
Is Palak Paneer good for weight loss?
At 163 calories per 100g with 7g of protein and 2g of fiber, palak paneer can fit into a weight loss plan if portions are controlled. The relatively high fat content (11g per 100g) means you'll want to be mindful of serving sizes.
Is Palak Paneer heart-healthy?
Palak paneer offers some heart-friendly elements like spinach's nutrients and low cholesterol, but the high sodium and added fats work against cardiovascular health. It's best enjoyed occasionally rather than as a regular meal.
How does Palak Paneer fit a low-sodium diet?
This dish is not suitable for a low-sodium diet—at 1138mg of sodium per 100g, it significantly exceeds typical daily limits. You'd need to ask for preparation with minimal added salt to make it work for sodium-restricted eating.
Is Palak Paneer suitable for people with lactose intolerance?
Palak paneer contains paneer (Indian cottage cheese) and cream, making it unsuitable for people with lactose intolerance unless made with lactose-free alternatives.
What should I watch out for with Palak Paneer?
The sodium content is quite high at 1138mg per 100g, so this dish should be eaten sparingly if you're monitoring salt intake. The cream and butter oil add significant saturated fat, though the amount per serving remains moderate.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
