Nutritional Facts of Palak Paneer, Calories in Palak Paneer

by Tarla Dalal
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Occasion & Party
Indian Party

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How many calories does one serving of Palak Paneer have?

One  serving of Palak Paneer gives 470 calories. Out of which carbohydrates comprise 84 calories, proteins account for 64 calories and remaining calories come from fat which is 323 calories.  One  serving of Palak Paneer provides about 24 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Palak Paneer is a famous Indian Subzi. 

Is Palak Paneer healthy?

Yes, palak paneer is healthy. Made of palak, paneer, cashew nuts, onion, tomatoes and fresh cream. 

Let's understand the ingredients of Palak Paneer.

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Paneer contain omega 3 fatty acids that promotes heart health. Great for weight loss and read the interesting article on is paneer good for you?  

Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.  

Cashew Nuts : In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for your heart. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See here for all benefits of cashew nuts

Can Diabetics, Heart patients and obese individuals have palak paneer?

Yes and No. Read on. Since the recipe has good high fat levels, we would suggest that diabetics and heart patients eat this in limited quantity or avoid it.  If you been sugestested by doctor to avoid high fat in your diet or lipid profile is high, then replace full fat paneer with low fat paneer and enjoy this recipe. 

What to have your Palak Paneer with?

Combine the palak paneer with a healthy Indian bread like  bajra roti, jowar roti and whole wheat roti to make a healthy combination. 

Palak Paneer is good for

1. Weight Gain 
2. Healthy Lifestyle
3. Kids
4. Pregnant Women

Palak Paneer is high in

1. Protein
2. Folic Acid
3. Vitamin C
4. Calcium
5. Magnesium
6. Phosphorous
7. Zinc
8. Vitamin E
9. Vitamin B2
10. Vitamin A

How to burn 470 calories that come from one serving of Palak Paneer?

Walking (6 kmph) = 2 hrs 21 mins

Running (11 kmph) = 47 mins

Cycling (30 kmph) = 1 hr 3 mins       

Swimming (2 kmph) = 1 hr 21 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per % Daily Values
Energy314 cal16%
Protein10.6 g19%
Carbohydrates14.1 g5%
Fiber4 g16%
Fat24 g36%
Cholesterol2.5 mg1%
Vitamin A7935.7 mcg165%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C45.4 mg114%
Vitamin E2.8 mg19%
Folic Acid (Vitamin B9)180.4 mcg90%
Calcium346.5 mg58%
Iron4.6 mg22%
Magnesium120 mg34%
Phosphorus179.1 mg30%
Sodium98 mg5%
Potassium409.4 mg9%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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