Nutritional Facts of Spinach Dip, Palak Dip, Calories in Spinach Dip, Palak Dip

by Tarla Dalal
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Cooking Method


How many calories does one serving of Spinach Dip, Palak Dip have?

One serving (80 grams) of  Spinach Dip, Palak Dip gives 117 calories. Out of which carbohydrates comprise 20 calories, proteins account for 18 calorie and remaining calories come from fat which is 78 calories. One serving  of  Spinach Dip, Palak Dip provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories

Spinach Dip, Palak Dip recipe serves 4, makes 320 grams, 80 grams per serving.

117 calories for 1 serving of Spinach Dip, Palak Dip, Cholesterol 4 mg, Carbohydrates 5.1g, Protein 4.5g, Fat 8.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach Dip, Palak Dip.

See spinach dip recipe | Indian style spinach dip with whole wheat crackers | healthy palak dip |

Spinach dip recipe is a quick, easy and healthy snack recipe. Learn how to make spinach dip recipe | Indian style spinach dip with whole wheat crackers | healthy palak dip |

This healthy spinach dip recipe is a delicious and nutritious alternative to traditional spinach dips. It's made with low fat paneer, spinach and low fat milk with other flavouring ingredients, making it a low calorie snack. It's also a good source of protein, calcium, and vitamins A and C.

Light and tasty, the spinach dip has a perfect medley of textures and flavours. Heart patients and weight-watchers can also relish this healthy palak dipwithout any guilt. This diabetic-friendly dip is quite a treat to the palate.

pro tips to make spinach dip: 1. You can also add 3 to 4 garlic cloves to enhance the flavour of the dip. 2. Instead of green chillies you can add dry red chilli flakes. 3. You can also add 1 tbsp of fresh creamy to make the dip richer in taste.

Is spinach dip healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

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. 

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.

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

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

Can diabetics, heart patients and over weight individuals have spinach dip?

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 has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes.

Can healthy individuals have spinach dip?

Yes, this is healthy.

Spinach dip 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. 42% of RDA.
  2. 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. 31% of RDA.
  3. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 30% of RDA.
  4. 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 ). 22% of RDA.
Value per serving% Daily Values
Energy117 cal6%
Protein4.5 g8%
Carbohydrates5.1 g2%
Fiber1 g4%
Fat8.7 g13%
Cholesterol4 mg1%
Vitamin A2030.2 mcg42%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C12.2 mg30%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)44.1 mcg22%
Calcium183.1 mg31%
Iron1.1 mg5%
Magnesium29.8 mg9%
Phosphorus98.7 mg16%
Sodium25.3 mg1%
Potassium107.8 mg2%
Zinc0.2 mg2%
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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