Nutritional Facts of Restaurant Style Palak Paneer, Healthy Palak Paneer, Calories in Restaurant Style Palak Paneer, Healthy Palak Paneer

by Tarla Dalal
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How many calories does one serving of Palak Paneer have?

One  serving of Palak Paneer gives 374 calories. Out of which carbohydrates comprise 66 calories, proteins account for 53 calories and remaining calories come from fat which is 255 calories.  One  serving of Palak Paneer provides about 18.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Palak Paneer recipe serves 3.

374 calories for 1  serving of Palak Paneer, Made of palak, paneer, cashew nuts, onion, tomatoes and fresh cream.  Cholesterol 3.8 mg, Carbohydrates 16.4g, Protein 13.3g, Fat 28.4g. 

restaurant style palak paneer recipe | healthy palak paneer | cottage cheese and spinach curry| with 34 amazing images.

Palak Paneer, an evergreen delicacy from North India, is perhaps one of the most interesting ways to include spinach in your meal. 

restaurant style palak paneer features in many Indian restaurant menus, as it goes well with most Indian breads like Tandoori Naan or Roti

The highlight of this restaurant style palak paneer recipe is the flavour-packed palak gravy, which works effectively not just with paneer but also with potatoes or koftas. Also restaurant style palak paneer tends to use a lot more cream than homemade palak paneer.

You can make a variant of this restaurant style palak paneer recipe with garlic (Lehsuni Paneer Palak Subzi) if you want a peppier flavour. 

To make the restaurant style palak paneer recipe, blanch the spinach in a vessel full of boiling water for 2 to 3 minutes. Drain, refresh with cold water. Blend in a mixer to a smooth purée and keep aside. Heat the oil and butter in a kadhai , add the ginger, garlic and tomatoes and sauté on a medium flame for 1 to 2 minutes. Add the prepared onion-cashew and cook on a medium flame for 3 to 4 minutes. Add the spinach purée, ¾ cup of water, salt and cook on a medium flame for 1 minute. Add the dried fenugreek leaves, punjabi garam masala, sugar and cook on a medium flame for 3 minutes. Add the paneer cubes and cream and cook on a medium flame for 2-3 minutes. Serve the restaurant style palak paneer hot.

See why we think this is a healthy palak paneer sabzi. Spinach is loaded with iron and fibre, while paneer is rich in protein. This makes it a nice recipe to include in your everyday cookbook. If you are on weight loss, then cut the cream and use low fat paneer in the recipe.  

You can cook an array of dishes with this palak paneer recipe, such as the Palak Paneer ToastPalak-Paneer-Roti and Palak Paneer Rice.  

Is Palak Paneer healthy?

Yes, palak paneer is healthy.  But conditions apply. 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 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. 166% of RDA.
  2. 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 ) 93% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 67% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 44% of RDA.
  5. Phosphorus Phosphorus works closely with calcium to build bones. 41% of RDA.
  6. 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. 36% of RDA.
  7. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 24% of RDA.
  8. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  23% of RDA. 
  9. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.


Palak Paneer is good for

1. Weight Gain 

2. Healthy Lifestyle

3. Kids

4. Pregnant Women


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 serving% Daily Values
Energy374 cal19%
Protein13.3 g24%
Carbohydrates16.4 g5%
Fiber4.2 g17%
Fat28.4 g43%
Cholesterol2.5 mg1%
Vitamin A7989.7 mcg166%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)1 mg8%
Vitamin C49.3 mg123%
Vitamin E2.9 mg19%
Folic Acid (Vitamin B9)186.5 mcg93%
Calcium401.2 mg67%
Iron4.9 mg23%
Magnesium153.5 mg44%
Phosphorus246.5 mg41%
Sodium98.6 mg5%
Potassium441.2 mg9%
Zinc1.5 mg15%
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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Restaurant Style Palak Paneer, Healthy Palak Paneer
 on 01 Apr 21 10:33 PM

Hello Ma''am, I have a question which I believe only an expert like you can properly answer. Oil/Butter/Cream v White Rice. Both are unhealthy but what is healthier? By ''excess'' I mean how much restaurants/dhabas use for cooking purposes while making Chole, Paneer Gravy and other foods. They use a lot of Oil,Butter,Cream.
| Hide Replies
Tarla Dalal    Dear Vandit, Here''s an article for you in reference to this context.–-which-is-a-better-option-246
02 Apr 21 03:09 PM
Restaurant Style Palak Paneer, Healthy Palak Paneer
 on 30 Mar 21 01:32 AM

Relatively useless information without exact serving size.
| Hide Replies
Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
30 Mar 21 02:42 PM
Restaurant Style Palak Paneer, Healthy Palak Paneer
 on 29 May 20 10:09 PM

Restaurant Style Palak Paneer, Healthy Palak Paneer
 on 05 Feb 20 10:32 PM

Hi I found your blog is knowledgeable, But beside that i also encountered with some doubts and kindly write honestly so that we can get real content. Thank you
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Tarla Dalal    Abhinandan, what is your health question regarding this recipe ?
06 Feb 20 09:01 AM