Nutritional Facts of Paneer Methi Palak Sabzi, Calories in Paneer Methi Palak Sabzi

by Tarla Dalal
This calorie page has been viewed 2688 times

How many calories does one serving of Paneer Methi Palak have?

One serving of Paneer Methi Palak  gives 88 calories. Out of which carbohydrates comprise 39 calories, proteins account for 19 calories and remaining calories come from fat which is 30 calories.  One serving of Paneer Methi Palak provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

88 calories for 1 serving of Paneer Methi Palak, Healthy Subzi, Cholesterol 0 mg, Carbohydrates 9.8g, Protein 4.7g, Fat 3.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Paneer Methi Palak, Healthy Subzi.

See Paneer Methi Palak recipe | Indian style methi palak paneer ki sabzi | palak methi paneer saag

paneer methi palak recipe | Indian style methi palak paneer ki sabzi | palak methi paneer saag | a dish of soft succulent paneer made in green gravy of methi and palak. Learn how to make Indian style methi palak paneer ki sabzi.

An absolutely exquisite combination of paneer with loads of green veggies and a perfect blend of spices makes it a delectable and healthy option.

The addition of green veggies makes it rich in antioxidants and also gives you fibre which keeps you full for a longer time. The goodness of added paneer makes sure that you get a good amount of protein as well.

This combination of spinach, methi and paneer is not only highly nutritious, but is a splendid blend of taste, texture and flavour. This sabzi is a storehouse of other key nutrients like fibre, vitamin A, vitamin C , iron, magnesium and phosphorus.

palak methi paneer recipe thereby qualifies to become a very good alternative for health freaks! Enjoy every bite of it with rotis or parathas and have a tasty treat!

Is Paneer Methi Palak healthy? 

Yes, this is healthy for most. Condtions apply to others.

What's good ?

Paneer + Low Fat PaneerPaneer 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 diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Spinach, baby 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 has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Dried Fenugreek Leaves ( Kasuri Methi) :  Kasuri Methi gives only 4 calories from a tbsp. Dried Fenugreek Leaves is low on carb count. Kasuri Methi adds on some fiber. It is a healthy addition for weight watchersdiabeteshealthy heart, kids, adults, senior citizen and many more. See detailed benefits of dried fenugreel leaves kasuri methi

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

What's the problem ?

Sugar  (castor sugar ): Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Can diabetics, heart patients and over weight individuals have Paneer Palak Methi Sabzi   ?

Yes, but make the follwoing changes.

  1. Use low fat paneer.
  2. Use low fat milk
  3. Sugar used in the recipe is very little and you may ensure not to use any more in your meal.

Can healthy individuals have Paneer Palak Methi Sabzi   ?


What to have with Paneer Palak Methi Sabzi ?

Always confusing what to pair with a healthy dal or sabzi. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti
Jowar Roti


Paneer Palak Methi Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 103% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 82% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 53% of RDA.
  4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 39% of RDA.
  5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 27% of RDA.


How to burn 88 calories that come from Paneer Methi Palak, Healthy Subzi?

Walking (6 kmph) = 26 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 13 mins

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





Value per serving% Daily Values
Energy88 cal4%
Protein4.7 g9%
Carbohydrates9.8 g3%
Fiber3.3 g13%
Fat3.3 g5%
Cholesterol0 mg0%
Vitamin A5163.9 mcg108%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C32.9 mg82%
Vitamin E1.7 mg11%
Folic Acid (Vitamin B9)106.5 mcg53%
Calcium232.6 mg39%
Iron2.7 mg13%
Magnesium77.7 mg22%
Phosphorus49.9 mg8%
Sodium89.9 mg5%
Potassium220.3 mg5%
Zinc0.4 mg4%
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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