Palak paneer calories and nutrition facts
Palak paneer: 101 kcal per 100 g, protein 5.4 g, fat 7 g, carbs 3.4 g. Typical serving (250 g): 253 kcal.
Cubes of paneer cheese in a smooth, spiced spinach puree make palak paneer, a North Indian favorite that’s high in vitamin K thanks to all that spinach. A 250 g serving, eaten with naan or rice, has about 250 kcal, and restaurant versions finished with cream and butter are richer.
- High in protein
- High in vitamin K
- Source of folate
- Source of vitamin A
- Protein 22%
- Fat 64%
- Carbs 14%
In everyday portions
- Typical serving · 250 g 253 kcal P 13.6 · F 17.6 · C 8.4 g
- 100 kcal is 100 g this much of it gives 100 kcal
- 20 g of protein is 370 g this much to eat for 20 g of protein
- Energy density Low 1 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 101 kcal 423 kJ 5%
- Protein 5.4 g 11%
- Fat 7 g 10%
- Carbs available, without fibre 3.4 g 1%
- Fibre 0.9 g
- Salt 0.6 g 10%
Where the calories come from
- Protein 22%
- Fat 64%
- Carbs 14%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 123 µg 15%
- Vitamin D 0 µg 0%
- Vitamin E 1.8 mg 15%
- Vitamin K 177 µg 236%
- Vitamin C 9.2 mg 12%
- Vitamin B1 thiamin 0.048 mg 4%
- Vitamin B2 riboflavin 0.129 mg 9%
- Vitamin B3 niacin 0.313 mg 2%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.108 mg 8%
- Folate B9 32 µg 16%
- Vitamin B12 0.13 µg 5%
- Choline 13.4 mg
Minerals
- Potassium 244 mg 12%
- Calcium 60 mg 8%
- Phosphorus 75 mg 11%
- Magnesium 38 mg 10%
- Iron 0.55 mg 4%
- Zinc 0.36 mg 4%
- Copper 0.042 mg 4%
- Manganese no data
- Selenium 3.5 µg 6%
- Iodine no data
- Sodium 242 mg 10%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin K
- Source of folate
- Source of vitamin A
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 80% Fewer calories than 80% of dishes.
- 99% More vitamin K than 99% of dishes.
- 82% More folate than 82% of dishes.
- 91% More vitamin A than 91% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Tom kha gai 87 kcal
- Laksa 108 kcal
- Curry 107 kcal
- Mapo tofu 104 kcal
- Shakshuka 117 kcal
- Cabbage rolls 105 kcal
More in Dishes
- Caesar salad 150 kcal
- Stuffed peppers 95 kcal
- Shish kebab 230 kcal
- Minced meat cutlets 240 kcal
- Goulash 145 kcal
- Omelette 154 kcal
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Where these numbers come from
USDA FoodData Central (FNDDS, USA), code 2709631.
Carbs are available carbohydrates, without fibre, as on EU labels.