Nutritional Facts of Spinach and Paneer Soup, Calories in Spinach and Paneer Soup

by Tarla Dalal
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How many calories does one serving of Spinach and Paneer Soup have?

One serving (275 ml) of Spinach and Paneer Soup gives 172 calories. Out of which carbohydrates comprise 36 calories, proteins account for 28 calories and remaining calories come from fat which is 108 calories. One serving of Spinach and Paneer Soup provides about 6.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Spinach and Paneer Soup recipe makes 550 ml, serves 2 with 275 ml per serving.

172 calories for 1 serving of Spinach and Paneer Soup, Cholesterol 0 mg, Carbohydrates 9.1g, Protein 7.2g, Fat 11.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach and Paneer Soup.

See spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup |

Spinach and paneer soup is a nutritious and flavorful recipe for pregnant women seeking a healthy and comforting soup. Learn how to make palak paneer soup.

Onions and black pepper add a wonderful flavour to this spinach based soup while paneer gives a rich texture in spinach and paneer soup. 

Generally, mild flavours are preferred during the first trimester, but if you yearn for – and can comfortably handle – a little more spice, add one or two cloves of garlic or a quarter or a teaspoon of mixed herbs to pep up this nutritious palak paneer soup

To make spinach and paneer soup, heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute.

Add the spinach and sauté on a medium flame for 2 minutes.

Allow the mixture to cool completely. Once cooled, blend in a mixer till smooth using 1½ cups of water.

Transfer the mixture back into the same non-stick pan, add the paneer, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.

Serve spinach and paneer soup immediately.

spinach and paneer soup is rich in Vitamin A,  Folic acid , Calcium, Phosphorus and Vitamin B2 .

pro tips for spinach and paneer soup. 1. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. 2. Spinach has a mild, earthy flavor that compliments the savory notes of the soup. It also adds a slightly bitter taste that balances the richness of the paneer. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.

Is Spinach and Paneer Soup healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. 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 heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. 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.

3. 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

4. Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Spinach and Paneer Soup?

Yes, this recipe is good for diabetics, heart and weight loss. 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.

We suggest you substitute low fat paneer for full fat paneer to reduce the fat content of your recipe. 

Can healthy individuals have Spinach and Paneer Soup?

Yes. 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.

Spinach and Paneer Soup 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. 102% 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 ). 53% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 47% of RDA.
  4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 23% 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. 18% of RDA.

 

What are some nutritious sides to serve with soup?

multigrain bread recipe | homemade multigrain bread recipe | eggless multigrain bread recipe | Made of whole wheat flour, millet flours, oats and assorted seeds, this Multigrain Bread loaf is further topped with mixed millets flour and flax seeds just before baking to deepen the aroma and flavour. This Multigrain Bread recipe does not use any plain flour.

multigrain bread recipe | homemade multigrain bread recipe in India | eggless multigrain bread recipe

multigrain bread recipe | homemade multigrain bread recipe in India | eggless multigrain bread recipe

Value per serving% Daily Values
Energy172 cal9%
Protein7.2 g13%
Carbohydrates9.1 g3%
Fiber2.3 g9%
Fat11.9 g18%
Cholesterol0 mg0%
VITAMINS
Vitamin A4882.3 mcg102%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C28.6 mg72%
Vitamin E2.1 mg14%
Folic Acid (Vitamin B9)106.5 mcg53%
MINERALS
Calcium282 mg47%
Iron2.5 mg12%
Magnesium59.7 mg17%
Phosphorus139.6 mg23%
Sodium51.4 mg3%
Potassium217 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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