Palak Paneer Calories & Nutrition

Palak Paneer has 220 calories per 1 serving (110 kcal per 100 g)

North Indian Health Rating: 8/10 Best time: Lunch/Dinner
220 kcal

Palak Paneer Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Palak Paneer broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 110 kcal 7 g 4 g 7.5 g
1 katori 150 g 165 kcal 10.5 g 6 g 11.3 g
1 bowl standard 200 g 220 kcal 14 g 8 g 15 g
2 katori 300 g 330 kcal 21 g 12 g 22.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Palak Paneer (per 1 serving)
Nutrient Per serving Per 100 g % DV*
Calories 220 kcal 110 kcal 11%
Protein 14 g 7 g 28%
Carbohydrates 8 g 4 g 3%
Fat 15 g 7.5 g 23%
Fiber 3 g 1.5 g 12%
Sugar 2 g 1 g 4%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 14 g · 25%
Carbs 8 g · 14%
Fat 15 g · 61%
Burn it off

Minutes of activity to burn 220 kcal (70 kg adult):

Brisk walking 47 min
Cycling 31 min
Running 24 min
Yoga 63 min

Is Palak Paneer good for weight loss?

Yes, in controlled portions

Palak Paneer carries roughly 110 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Palak Paneer good for muscle gain?

Mainly an energy food

Palak Paneer provides about 7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 6.4 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Palak Paneer

Spinach provides iron and vitamins. Don't overcook spinach to preserve nutrients. Use low-fat paneer for weight management.

About Palak Paneer

Cottage cheese in spinach gravy combines protein-rich paneer with iron-rich spinach. A nutrient-dense North Indian favorite.

Frequently asked questions about Palak Paneer

1 bowl (200 g) contains approximately 220 calories, along with 14 g protein, 8 g carbohydrates and 15 g fat.

100 g of Palak Paneer contains about 110 calories, 7 g protein, 4 g carbs and 7.5 g fat.

2 katori works out to roughly 330 calories and 21 g of protein in total.

Yes, in controlled portions. Palak Paneer carries roughly 110 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Palak Paneer contains about 7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Palak Paneer provides roughly 4 g of carbohydrates and 1 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Palak Paneer is best eaten at lunch/dinner.

For a 70 kg adult, burning the roughly 220 calories in 1 bowl palak paneer takes brisk walking for about 47 minutes, or cycling for about 31 minutes, or running for about 24 minutes, or yoga for about 63 minutes.

Compare Palak Paneer with other foods

Palak Paneer vs Paratha Palak Paneer vs Roti Palak Paneer vs Chicken Curry Palak Paneer vs Naan Palak Paneer vs Methi Thepla

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243 kcal

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258 kcal

Methi Thepla

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.