⏱ 55 min total

Palak Paneer

Name: Palak Paneer
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 1 serving
Ingredients: ⅓ tbsp Olive oil; ³⁄₁₆ medium Onion; 1 clove Garlic; ⅓ tsp Cilantro; ⅓ tsp Turmeric; ⅓ tsp Garam masala; ⅓ tsp Crushed red pepper flakes; ⅓ tsp Curry powder; ⅓ tsp, ground Cumin seed; ³⁄₁₆ tsp Salt; ⅓ package (10 oz) Spinach; ½ medium whole Tomatoes; ³⁄₁₆ cup Water; ⅓ tbsp Ginger root; 1 ⅔ oz Paneer

Per 1 serving · 282 g · 15 ingredients

Calories

252

13%
of a 2,000 cal day

Protein
15g
22% of calories
Carbs
13g
19% of calories
Fat
17g
59% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Palak Paneer (282 g) has 252 calories, with 15 g of protein, 13 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (30% DV), Vitamin A (65% DV) and Vitamin E (26% DV). Keep an eye on sodium and saturated fat, which provide 50% and 41% of the daily value.

Per 100 g

89cal

low energy density

Protein per 100 cal

5.9g

Net carbs

carbs minus fiber

Fiber

4.5g

4.8 g sugar

High in

20%+ of the daily value

Protein30%
Vitamin A65%
Vitamin E26%
Vitamin K303%
Vitamin B622%
Folate (B9)38%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin C19%
Riboflavin (B2)17%
Potassium12%
Phosphorus12%
Copper19%

Watch

20%+ of the daily value

Sodium50%
Saturated fat41%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

⅓ tbsp Olive oil
³⁄₁₆ medium Onion
1 clove Garlic
⅓ tsp Cilantro
⅓ tsp Turmeric
🥄
⅓ tsp Garam masala
🥄
⅓ tsp Crushed red pepper flakes
⅓ tsp Curry powder
⅓ tsp, ground Cumin seed
🥄
³⁄₁₆ tsp Salt
⅓ package (10 oz) Spinach
½ medium whole Tomatoes
🥄
³⁄₁₆ cup Water
⅓ tbsp Ginger root
🥄
1 ⅔ oz Paneer

Directions

Prep 20 minCook 35 min

1
Heat half of the olive oil in a skillet over medium heat. Add the diced onion and cook until slightly tender, about 5 minutes. Add the crushed garlic, coriander, turmeric, garam masala, red pepper flakes, curry powder, cumin, and salt. Stir and cook until fragrant, about 1 minute.
2
Mix in the water, thawed and drained spinach, diced tomatoes, and grated ginger into the onion mixture. Simmer for 20 minutes. Remove from heat and allow to cool slightly, about 5 minutes.
3
Transfer the spinach mixture to a blender and blend until smooth.
4
Heat the remaining olive oil in a skillet over medium heat. Cook and stir the cubed paneer until lightly browned, about 5 minutes. Stir the pureed spinach mixture into the skillet with the paneer. Cook until heated through, 3 to 5 minutes.

Vitamins & minerals

Amounts for 1 serving (282 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	582 μg	65%
Vitamin C	17 mg	19%
Vitamin D	0 μg	0%
Vitamin E	4 mg	26%
Vitamin K	363 μg	303%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.2 mg	17%
Niacin	1 mg	7%
Vitamin B6	0.3 mg	22%
Folate (B9)	151 μg	38%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	4%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	488 mg	49%
Iron	3 mg	42%
Potassium	570 mg	12%
Magnesium	89 mg	21%
Phosphorus	82 mg	12%
Zinc	1 mg	7%
Copper	0.2 mg	19%
Manganese	1 mg	45%
Selenium	7 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	62 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	6,951 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	1,582 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 252 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

48min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Palak Paneer?

One serving of Palak Paneer (1 serving) has 252 calories, which works out to 89 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Palak Paneer high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Palak Paneer keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Palak Paneer?

1140 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Palak Paneer?

4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (282 g)

Calories252

% Daily Value*

Total fat 17g	22%
Saturated fat 8.2g	41%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,140mg	50%
Total carbohydrate 13g	5%
Dietary fiber 4.5g	16%
Total sugars 4.8g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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