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

by Tarla Dalal
This calorie page has been viewed 3919 times

How many calories does one serving of Spinach, Paneer and Dal Soup have?

One serving (200 ml) of Spinach, Paneer and Dal Soup gives 72 calories. Out of which carbohydrates comprise 44 calories, proteins account for 18 calories and remaining calories come from fat which is 11 calories.  One serving of Spinach, Paneer and Dal Soup provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Spinach, Paneer and Dal Soup recipe serves 6, makes 200 ml perserving.

72 calories for 1 serving of Spinach, Paneer and Dal Soup, Cholesterol 2.5 mg, Carbohydrates 11g, Protein 4.4g, Fat 1.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach, Paneer and Dal Soup

See Spinach, Paneer and Dal Soup Salad recipe | dal and paneer soup recipe | palak paneer soup | healthy moong dal and paneer soup | 

palak paneer moong dal soup is a lip-smacking soup using low-fat paneer. 

To make dal and paneer soup, combine the yellow moong dal, spinach, onions and 6 cups of water in a deep non-stick pan, mix well and cook on a medium flame for 10 minutes or till moong dal turns soft. Allow it to cool completely and blend the spinach mixture (along with the water) in a mixer to a smooth purée. Heat the butter in a deep pan. Transfer the purée into the deep non-stick pan, add the butter, salt, pepper and paneer, mix well and bring to a boil. Serve moong dal and paneer souphot.

Palak paneer soup being rich in calcium and proteinhelps to maintain bone strength and repair damaged tissues. A serving of this soup fulfils almost 11% of the day's calcium requirement for calcium. Give your bones a health boost. 

With a good amount of folate and fibre, this healthy moong dal and paneer soup qualifies as a healthy heart recipe too. A low level of folate, impairs the level of homocysteine in the body which is a risk factor for heart disease. 

vitamin A and vitamin C are 2 other key nutrients this palak paneer moong dal soup is rich in. Both these nutrients work as antioxidants and promote every cell and tissue health.

Is Spinach, Paneer and Dal Soup Salad 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 : 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 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. Great for weight loss and read the interesting article on is paneer good for you?

3. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have a small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your day's requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

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

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

Yes, this recipe uses  low fat paneer which is perfect for diabetes, heart and 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. 

Can healthy individuals have Spinach, Paneer and Dal Soup Salad ?


Spinach, Paneer and Dal Soup is good for

1. Healthy Recipes Lifestyle

2. Healthy low calorie soup

3. Low cholesterol soup

4. Athlete Soups

5. Pregnancy folic acid 

6. Pregnancy Soup

7. Preconception recipe

8. Diabetic Soups

Spinach, Paneer and Dal 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. 28% 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, toor dal , sesame seeds ). 23% of RDA.
  3. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime), 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. % of RDA.


How to burn 72 calories that come from Spinach, Paneer and Dal Soup?

Walking (6 kmph) = 22 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 12 mins

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

Value per serving% Daily Values
Energy72 cal4%
Protein4.4 g8%
Carbohydrates11 g4%
Fiber1.7 g7%
Fat1.2 g2%
Cholesterol2.5 mg1%
Vitamin A1348.1 mcg28%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C8.2 mg20%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)46.6 mcg23%
Calcium66.7 mg11%
Iron1.2 mg6%
Magnesium34.2 mg10%
Phosphorus18.4 mg3%
Sodium34.7 mg2%
Potassium213.6 mg5%
Zinc0.5 mg5%
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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