How healthy is palak paneer?
Is palak paneer healthy? Yes, in moderate portions. Palak paneer scores 71/100 on the HowHealthyIs Score: 100 g provides 135 kcal, 276 µg vitamin A and 18 mg vitamin C. Palak paneer is fresh cheese in a spiced spinach puree: the spinach brings vitamins A and K and folate, and the paneer adds protein and calcium along with saturated fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Palak paneer ranks higher than 71% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A23%
- Vitamin C15%
- Calcium13%
- Protein10%
- Magnesium9%
- Vitamin E8%
- Iron7%
- Potassium6%
- Fiber4%
Counts against
- Saturated fat18%
- Added sugars0%
- Sodium14%
Raw NRF9.3: 93 minus 32 = 62. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in palak paneer?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 135 kcal | 338 kcal | |
| Protein | 6.7 g | 17 g | 33% |
| Carbohydrates | 5.1 g | 13 g | 5% |
| Fiber | 1.6 g | 4.1 g | 15% |
| Sugars | 1.7 g | 4.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 10 g | 26 g | 33% |
| Saturated fat | 4.9 g | 12 g | 61% |
| Omega-3 fats | 0.3 g | 0.7 g | |
| Vitamins | |||
| Vitamin A | 276 µg | 691 µg | 77% |
| Vitamin C | 18 mg | 44 mg | 49% |
| Vitamin D | 0.2 µg | 0.5 µg | 3% |
| Vitamin E | 1.6 mg | 3.9 mg | 26% |
| Vitamin K | 230 µg | 575 µg | 479% |
| Vitamin B12 | 0.4 µg | 1.1 µg | 44% |
| Folate | 96 µg | 241 µg | 60% |
| Minerals | |||
| Calcium | 222 mg | 554 mg | 43% |
| Iron | 1.7 mg | 4.3 mg | 24% |
| Potassium | 369 mg | 922 mg | 20% |
| Magnesium | 50 mg | 125 mg | 30% |
| Zinc | 1.1 mg | 2.7 mg | 24% |
| Sodium | 427 mg | 1067 mg | 46% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard palak paneer?
We estimate palak paneer from this standard recipe (serves 4, about 1065 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Paneer is not in the USDA database; it is modeled with queso blanco, a similar fresh white cheese.
| Ingredient | Amount |
|---|---|
| Fresh spinach | 500 g |
| Paneer, cubed | 250 g |
| 1 large onion | 150 g |
| 1 tomato | 150 g |
| 3 garlic cloves | 10 g |
| Ginger | 10 g |
| 1 green chili | 5 g |
| Oil | 20 g |
| Ghee | 15 g |
| Splash of cream | 30 g |
| Cumin | 3 g |
| Ground coriander | 2 g |
| Turmeric | 1 g |
| Chili powder | 1 g |
| Salt | 6 g |
| Water | 100 g |
Why is palak paneer good for you?
- 575 µg vitamin K in 1 serving, 479% of the daily value. Vitamin K contributes to normal blood clotting.
- 691 µg vitamin A in 1 serving, 77% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 241 µg folate in 1 serving, 60% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- A vegetarian main with plenty of leafy greens
- Pairing with dal and rice for a balanced plate
What should you watch out for?
- Paneer is a full-fat cheese, so the dish is richer than the green color suggests.
- Restaurant versions often add extra cream and butter.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.