Calories in Palak Paneer
Generic food Gemüse
Palak Paneer contains 101 kcal per 100 g. A typical serving of 1 Tasse (200 g) provides about 202 kcal.
Roughly 62 % of its calories come from fat, with 21 % from protein and 17 % from carbohydrates (estimated with general energy factors).
That is close to the median for Gemüsegerichte on FoodFactly (93 kcal per 100 g).
100 g provides 148 % of the Daily Value for Vitamin K, 14 % of the Daily Value for Vitamin A and 12 % of the Daily Value for Vitamin E.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 101 kcal | |
| Total fat C | 7 g | 9 % |
| Saturated fat C | 1,8 g | 9 % |
| Cholesterol C | 7 mg | 2 % |
| Sodium C | 242 mg | 11 % |
| Total carbohydrates C | 4,3 g | 2 % |
| Dietary fiber C | 0,9 g | 3 % |
| Total sugars C | 1,9 g | |
| Protein C | 5,4 g | 11 % |
| Vitamin A C | 123 µg | 14 % |
| Vitamin C C | 9,2 mg | 10 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 1,8 mg | 12 % |
| Vitamin K C | 177 µg | 148 % |
| Thiamin (B1) C | 0,048 mg | 4 % |
| Riboflavin (B2) C | 0,13 mg | 10 % |
| Niacin (B3) C | 0,31 mg | 2 % |
| Vitamin B6 C | 0,11 mg | 6 % |
| Folat (B9) C | 32 µg | 8 % |
| Vitamin B12 C | 0,13 µg | 5 % |
| Cholin C | 13,4 mg | 2 % |
| Calcium C | 60 mg | 5 % |
| Eisen C | 0,55 mg | 3 % |
| Magnesium C | 38 mg | 9 % |
| Phosphor C | 75 mg | 6 % |
| Kalium C | 244 mg | 5 % |
| Zink C | 0,36 mg | 3 % |
| Kupfer C | 0,042 mg | 5 % |
| Selen C | 3,5 µg | 6 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 21 %
- Carbohydrates 17 %
- Fat 62 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein5,4 gin the top quarter of Gemüsegerichte (median 4,1 g)
- Fiber0,9 gin the lowest quarter of Gemüsegerichte (median 1,5 g)
- Sugars1,9 gbelow the median for Gemüsegerichte (median 2,1 g)
- Fat7 gin the top quarter of Gemüsegerichte (median 4,7 g)
- Saturated fat1,8 gabove the median for Gemüsegerichte (median 1,6 g)
- Sodium242 mgabove the median for Gemüsegerichte (median 232 mg)
- Protein per 100 kcal5,4 gprotein density, useful for comparing foods with different calorie levels
- Water81,9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 2,5 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 2 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 1,7 g |
| SFA 4:0 C | 0,049 g |
| SFA 6:0 C | 0,015 g |
| SFA 8:0 C | 0,012 g |
| SFA 10:0 C | 0,031 g |
| SFA 12:0 C | 0,057 g |
| SFA 14:0 C | 0,19 g |
| SFA 16:0 C | 1 g |
| SFA 18:0 C | 0,32 g |
| MUFA 18:1 C | 2,4 g |
| PUFA 18:3 C | 0,28 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,043 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,034 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 1.290 µg |
|---|---|
| Lycopin C | 313 µg |
| Lutein + Zeaxanthin C | 2.670 µg |
| Retinol C | 15 µg |
| Carotin, alpha C | 12 µg |
| Cryptoxanthin, beta C | 3 µg |
Other components (8)
| Wasser C | 81,9 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 32 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salat, salat mit Käse, tomaten und/oder Karotten, mit oder ohne anderes Gemüse, kein Dressing | 91 | 4,9 g | 4,2 g | 6,1 g |
| Squash, sommer, souffel | 125 | 4,7 g | 6,9 g | 8,9 g |
| Salat, verwelkt, mit Bacon Dressing | 84 | 2,8 g | 3,4 g | 6,3 g |
| Spinatsalat, kein Dressing | 84 | 7 g | 2,1 g | 5,1 g |
| Salat, salat mit Ei, käse, tomaten, und/oder Karotten, mit oder ohne anderes Gemüse, kein Dressing | 71 | 4,2 g | 3,7 g | 4,4 g |
| Spinat, gerahmt | 90 | 2,4 g | 6,1 g | 6,1 g |
| Auberginen mit Käse und Tomatensoße | 90 | 6,2 g | 6,3 g | 4,8 g |
| Gefüllte Tomaten, mit Reis und Fleisch | 99 | 4,8 g | 9,9 g | 4,5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Palak Paneer?
100 g of Palak Paneer has 101 kcal. 1 Tasse (200 g): about 202 kcal.
How much protein is in Palak Paneer?
Palak Paneer contains 5,4 g of protein per 100 g (11 % of the 50 g Daily Value), or 10,8 g in 1 Tasse (200 g). About 21 % of its calories come from protein. Compared with other Gemüsegerichte, that is among the highest quarter (median 4,1 g).
How many carbs are in Palak Paneer?
Palak Paneer has 4,3 g of total carbohydrates per 100 g, including 0,9 g of fiber and 1,9 g of sugars.
How much fat is in Palak Paneer?
Palak Paneer contains 7 g of fat per 100 g, of which 1,8 g is saturated (9 % of the Daily Value).
What vitamins and minerals does Palak Paneer contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (148 % DV), Vitamin A (14 % DV), Vitamin E (12 % DV) and Vitamin C (10 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Palak Paneer?
100 g contains 242 mg of sodium, 11 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709631. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.