Calories in Palak Paneer
Generic food Vegetables
Palak Paneer contains 101 kcal per 100 g. A typical serving of 1 cup (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 vegetable dishes 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% |
| Folate (B9) C | 32 µg | 8% |
| Vitamin B12 C | 0.13 µg | 5% |
| Choline C | 13.4 mg | 2% |
| Calcium C | 60 mg | 5% |
| Iron C | 0.55 mg | 3% |
| Magnesium C | 38 mg | 9% |
| Phosphorus C | 75 mg | 6% |
| Potassium C | 244 mg | 5% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.042 mg | 5% |
| Selenium 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 vegetable dishes (median 4.1 g)
- Fiber0.9 gin the lowest quarter of vegetable dishes (median 1.5 g)
- Sugars1.9 gbelow the median for vegetable dishes (median 2.1 g)
- Fat7 gin the top quarter of vegetable dishes (median 4.7 g)
- Saturated fat1.8 gabove the median for vegetable dishes (median 1.6 g)
- Sodium242 mgabove the median for vegetable dishes (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)
| Monounsaturated fat C | 2.5 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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-carotene C | 1,290 µg |
|---|---|
| Lycopene C | 313 µg |
| Lutein + zeaxanthin C | 2,670 µg |
| Retinol C | 15 µg |
| Carotene, alpha C | 12 µg |
| Cryptoxanthin, beta C | 3 µg |
Other components (8)
| Water C | 81.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 32 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing | 91 | 4.9 g | 4.2 g | 6.1 g |
| Squash, summer, souffle | 125 | 4.7 g | 6.9 g | 8.9 g |
| Lettuce, wilted, with bacon dressing | 84 | 2.8 g | 3.4 g | 6.3 g |
| Spinach salad, no dressing | 84 | 7 g | 2.1 g | 5.1 g |
| Lettuce, salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing | 71 | 4.2 g | 3.7 g | 4.4 g |
| Spinach, creamed | 90 | 2.4 g | 6.1 g | 6.1 g |
| Eggplant with cheese and tomato sauce | 90 | 6.2 g | 6.3 g | 4.8 g |
| Stuffed tomato, with rice and meat | 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 cup (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 cup (200 g). About 21% of its calories come from protein. Compared with other vegetable dishes, 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 October 31, 2024. FoodFactly last checked it on November 6, 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 October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.