Palak Gosht Calories Calculator
Palak gosht is a Pakistani spinach and meat curry — tender mutton or beef pieces slow-cooked with fresh spinach, tomatoes, onion, and aromatic spices. One of the most nutritious everyday Pakistani curries. At approximately 155 kcal per 100g, a 200g serving delivers around 310 kcal.
Palak Gosht Calculator
To burn about 155 kcal you may need roughly:
✨ Healthy Alternative Tips
Palak Gosht nutrition tips
Palak gosht is one of the lower-calorie meat curries in Pakistani cooking because spinach adds bulk and nutrition with almost no calories. A 200g serving at 310 kcal provides iron, folate, protein, and vitamins — unusually good nutritional value for a meat curry.
How to use this calculator
Use lean beef cuts or leg of lamb to keep fat down. Blanch spinach rather than sauté in oil to reduce calorie addition from the greens. Measure oil to 1.5 tablespoons per 500g meat. Adding extra spinach bulk increases volume without increasing calories significantly.
Best for fitness goals
Palak gosht is one of the best all-round curries for fitness in Pakistani cuisine. High protein, moderate calories, iron-rich spinach for endurance, and a complete nutritional profile. For weight loss a 200g portion with one chapati is ~450 kcal. For muscle gain, increase to 300g for 45g protein.
Palak Gosht Calories Guide — Portion Size Table
| Portion / Goal | Estimated Calories | Best Use |
|---|---|---|
| Small serving (~150g) | ~233 kcal | Light meal |
| Standard serving (~200g) | ~310 kcal | Typical home serving |
| Large serving (~300g) | ~465 kcal | High-protein portion |
Palak Gosht — Pakistan's Nutritional Power Curry
Palak gosht combines two nutritional forces of Pakistani cooking: protein-rich gosht (meat) and iron-packed palak (spinach). The dish is made by slow-cooking bone-in or boneless mutton or beef pieces until tender, then adding roughly pureed or hand-torn fresh spinach to create a thick, dark green curry that is deeply savoury and nutritionally exceptional. The spice base is straightforward — onion, ginger, garlic, tomatoes, cumin, coriander, turmeric, and garam masala — allowing the natural earthiness of spinach and the richness of the meat to dominate the flavour. A finishing tempering of whole cumin seeds or kasuri methi (dried fenugreek leaves) is traditional.
Palak gosht is beloved in Pakistani home cooking for its versatility and nutrition. It is an everyday lunch or dinner dish across Punjab and KPK, particularly popular in winter when fresh spinach is at peak quality. Its unusual calorie efficiency — the spinach provides substantial volume at near-zero calories while the meat provides protein — makes it one of the most macro-friendly Pakistani meat curries that can be found on any home dining table.
Nutrition per Serving
| Nutrient | Per 100g | Per 200g serving |
|---|---|---|
| Calories | 155 kcal | 310 kcal |
| Protein | 15g | 30g |
| Carbohydrates | 6g | 12g |
| Fat | 8g | 16g |
Activity Burn
| Activity | Time to burn 310 kcal |
|---|---|
| Brisk walking | ~53 minutes |
| Jogging | ~27 minutes |
| Swimming | ~31 minutes |
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FAQs
How many calories in palak gosht?
A 200g home serving contains approximately 310 kcal. Restaurant versions with more oil run 350–400 kcal per 200g.
Is palak gosht healthy?
Yes, it is one of the most nutritious Pakistani curries. Spinach provides iron, folate, and antioxidants. Meat provides protein and B12. Together they form a nutritionally complete dish.
Does palak gosht have high protein?
Approximately 15g per 100g. A 200g serving provides 30g protein — excellent for an everyday Pakistani meal.
Is palak gosht good for weight loss?
One of the best Pakistani curries for weight loss due to the low-calorie density of spinach bulking out the dish. A 200g portion is only 310 kcal.
What type of meat is used in palak gosht?
Mutton (goat or lamb) is traditional. Beef is a popular alternative. Some versions use boneless chicken for a lighter dish (palak chicken). Bone-in pieces add more flavour but require longer cooking.
Nutritional data based on standard Pakistani recipes and regional food databases. Values vary by preparation method, oil quantity, and portion size. Use as a general guide only. See our Data Sources and Methodology pages.