Palak Paneer, a popular Indian dish, makes a nutritious meal! One serving of 1/2 package (142 g) Palak Paneer contains around 210 calories.

Palak Paneer is loaded with nutrients, particularly high in protein, vitamins and minerals, fiber as well as antioxidants. In this article, we'll talk more about Palak Paneer and its nutritional content to help you make informed dietary choices.

Read on to learn more about this delicious dish and the benefits it offers.

Calorie content of Palak Paneer

As stated earlier, 1/2 package (142 g) of Palak Paneer contains around 210 calories. However, the exact number may vary depending on the recipe used and the brand of Palak Paneer purchased. So, if you are following a weight-loss regime, controlling your portion size is crucial. You might pair your Palak Paneer with a side salad or vegetable to increase your meal's volume while keeping the calorie count in check. As always, talk to your doctor, registered dietitian or health practitioner if you have any dietary restrictions, food allergies or any health concerns.

Palak Paneer serving size

The serving size of Palak Paneer varies depending on the recipe and the cook. However, as per the nutritional information on the package, 1/2 package (142 g) is considered one serving. You might adjust the serving size accordingly based on your calorie and nutrient needs. Make sure to read the labels carefully before purchasing Palak Paneer as the serving size might differ based on the brand and recipe used.

Protein content in Palak Paneer

Palak Paneer is a rich source of protein, which plays a vital role in building and repairing tissues. One serving (142 g) of Palak Paneer contains around 10 g of protein, roughly 20% of the recommended dietary allowance (RDA) of protein for an average adult. Vegetarians and vegans might find it challenging to meet their daily protein needs in the absence of meat-based sources. However, incorporating Palak Paneer into your diet can help you bridge that gap. Moreover, protein-rich meals make you feel satiated and full while preventing overeating. So, next time you are feeling hungry, reach for a bowl of Palak Paneer!

Fat content of Palak Paneer

Palak Paneer gets its creamy texture from paneer, a type of cottage cheese. Paneer is a dairy-based product, so it contains significant amounts of fat. One serving (142 g) of Palak Paneer contains around 12 g of fat, of which about 8 g are saturated fats. The total fat content is roughly 18% of the recommended daily intake (RDI) of fat for an average adult. While some fats are essential for our bodies to function correctly, consuming too much fat, particularly saturated fats, might lead to obesity, heart disease and other health problems. Thus, it's recommended to consume Palak Paneer in moderation.

Carbohydrate content in Palak Paneer

Palak Paneer contains carbohydrates, which provide energy for our body. One serving (142 g) of Palak Paneer contains roughly 12 g of carbohydrates, of which 4 g are dietary fiber and 4 g are sugars. The net carbohydrate content in Palak Paneer is around 8 grams per serving. If you are following a low-carb diet, you might want to be mindful of your Palak Paneer intake. However, if you are looking for a carb-rich meal to fuel your workouts, Palak Paneer can make an excellent choice.

Palak Paneer and Sodium

Palak Paneer contains salt, which is a rich source of sodium. One serving (142 g) of Palak Paneer contains roughly 460 mg of sodium, which is roughly 20% of the recommended daily intake (RDI) of salt for an average adult. Consuming too much salt might increase your risk for high blood pressure, heart disease and other health issues. If you are watching your sodium intake, consider pairing Palak Paneer with other low-sodium foods or reducing your serving size accordingly.

Palak Paneer's Vitamin and Mineral content

Palak Paneer is a nutrient-dense food, abundant in vitamins and minerals. For instance, one serving (142 g) of Palak Paneer provides almost 50% of the RDI of vitamin A (as beta-carotene) and 20% of the RDI of vitamin C. Moreover, one serving of Palak Paneer contains significant amounts of iron, calcium, and potassium, essential minerals responsible for various body functions. Overall, Palak Paneer presents a healthy dietary choice for people looking to boost their vitamin and mineral intake.

Palak Paneer's Fiber content

Palak Paneer is also a rich source of fiber, which is vital for digestive health. A 142-gram serving provides about 4 g of dietary fiber, which is roughly 14% of the recommended daily intake (RDI) of fiber for an average adult. Fiber promotes feelings of fullness, lowers cholesterol levels, and regulates blood sugar, among other benefits. Make sure to add Palak Paneer to your regular diet to reap the benefits of fiber.

Palak Paneer's Glycemic Index

The glycemic index (GI) is a measure of how quickly the carbohydrates in a food raise blood sugar levels. Palak Paneer has a moderate glycemic index, which means it releases glucose gradually into your bloodstream, preventing spikes and crashes in blood sugar levels. This makes it an ideal food for people with diabetes, who need to manage their blood glucose levels. However, if you have diabetes, consult your doctor or registered dietitian before consuming Palak Paneer or any other food.

Health benefits of Palak Paneer

Palak Paneer has a host of health benefits. It is loaded with nutrients that boost our immune system, repair tissues, and build muscles. Palak, the spinach-based part of the dish, is rich in antioxidants, vitamin C, and calcium, which help to strengthen bones and teeth. Moreover, paneer, rich in protein, B vitamins, and minerals like calcium, magnesium, etc., boosts our metabolism, improves cognitive performance, and promotes heart health.