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Palak Paneer

Palak Paneer

EverydayCooked

Palak paneer is a classic North Indian dish combining puréed spinach (palak) and cubes of paneer, a fresh, non-melting cheese. The vibrant green curry derives its creamy texture from blended greens and spices like cumin, garlic, and garam masala, while the paneer provides a mild, milky contrast and substantial protein. This nutrient-dense vegetarian dish delivers both plant-based iron from spinach and calcium from paneer, typically served with flatbread or rice for a balanced meal.

Macro Impact

A 1 cup serving contains 260 calories, 14g protein, 18g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 260 calories?
Walking3.5 mph, moderate pace
1 hour
YogaModerate effort, gentle pace
44 min
SwimmingModerate effort, freestyle
33 min
Biking12-14 mph, moderate effort
27 min
StairsStair climbing, moderate pace
30 min
Running5 mph (12 min/mile)
22 min

Nutrition Facts

Serving size1 cup (200 g)
Amount per serving
Calories260
% Daily Value*
Total Fat14g
18%
Saturated Fat8g
41%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol60mg
20%
Sodium400mg
17%
Total Carbohydrate18g
7%
Dietary Fiber3g
11%
Total Sugars4g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0mcg
0%
Calcium300mg
23%
Iron5mg
28%
Potassium500mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
18 / 275 g
7%
Fiber
3 / 28 g
11%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
2 / 23 g
9%
Saturated
8 / 23 g
35%
Trans
0 g
Cholesterol
60 / 300 g
20%
Omega 3
0 / 5 g
4%
Omega 6
1 / 19 g
5%
Omega 9
4 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
38%
Leucine
1 / 3 g
32%
Lysine
1 / 2 g
50%
Methionine
0 / 1 g
34%
Phenylalanine
1 / 2 g
40%
Threonine
1 / 1 g
50%
Tryptophan
0 / 0 g
63%
Valine
1 / 2 g
39%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
25%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
2 / 2 mcg
67%
Folate
300 / 400 mcg
75%
Vitamin A
1.1k / 800 mcg
138%
Vitamin C
12 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
600 / 105 mcg
571%
Minerals
Calcium
300 / 1k mg
30%
Copper
0 / 1 mg
44%
Iron
5 / 13 mg
38%
Magnesium
60 / 370 mg
16%
Manganese
1 / 2 mg
39%
Phosphorous
200 / 700 mg
29%
Potassium
500 / 3k mg
17%
Selenium
16 / 55 mcg
29%
Sodium
400 / 2.3k mg
17%
Zinc
2 / 10 mg
21%
Chromium
4 / 30 mcg
13%
Molybdenum
10 / 45 mcg
22%
Iodine
20 / 150 mcg
13%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
154 g
Caffeine
0 mg
Choline
30 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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