Palak paneer vs spinach: which is healthier?
Spinach is more nutrient-dense, scoring 100/100 against 71/100 for palak paneer. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Palak paneer
135 kcal per 100 g. 1 serving: 250 g
Spinach
23 kcal per 100 g. 1 cup raw: 30 g
Higher scoreWhich to pick for your goal
- Fewer caloriesSpinach135 vs 23 kcal per 100 g
- More proteinPalak paneer6.7 vs 2.9 g per 100 g
- More fiberSpinach1.6 vs 2.2 g per 100 g
- Less sugarSpinach1.7 vs 0.4 g per 100 g
- More potassiumSpinach369 vs 558 mg per 100 g
- Less saturated fatSpinach4.9 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Palak paneer, 100 g | Spinach, 100 g | Palak paneer, 250 g | Spinach, 30 g |
|---|---|---|---|---|
| Calories | 135 kcal | 23 kcal | 338 kcal | 7 kcal |
| Protein | 6.7 g | 2.9 g | 17 g | 0.9 g |
| Carbohydrates | 5.1 g | 3.6 g | 13 g | 1.1 g |
| Sugars | 1.7 g | 0.4 g | 4.3 g | 0.1 g |
| Fiber | 1.6 g | 2.2 g | 4.1 g | 0.7 g |
| Fat | 10 g | 0.4 g | 26 g | 0.1 g |
| Saturated fat | 4.9 g | <0.1 g | 12 g | <0.1 g |
| Vitamin C | 18 mg | 28 mg | 44 mg | 8.4 mg |
| Vitamin A | 276 µg | 469 µg | 691 µg | 141 µg |
| Potassium | 369 mg | 558 mg | 922 mg | 167 mg |
| Iron | 1.7 mg | 2.7 mg | 4.3 mg | 0.8 mg |
| Calcium | 222 mg | 99 mg | 554 mg | 30 mg |
| Magnesium | 50 mg | 79 mg | 125 mg | 24 mg |
| Sodium | 427 mg | 79 mg | 1067 mg | 24 mg |
Last updated . Scores use the HowHealthyIs Score method.