Palak Paneer Calories Calculator
Palak paneer is North India's most popular vegetarian restaurant dish — a vibrant green curry of pureed spinach (palak) cooked with fresh Indian cottage cheese (paneer). A 200g serving delivers approximately 330 kcal with 18g of protein.
Palak Paneer Calculator
To burn about 330 kcal you may need roughly:
✨ Healthy Alternative Tips
Palak Paneer — India Calorie Guide
Palak Paneer is a well-loved Indian food enjoyed across the country. The calorie content per 100g is 165 kcal, with 9g protein, 8g carbohydrates, and 11g fat. Serving size is typically 1 serving (~200g). Restaurant and home-cooked versions can vary depending on oil quantity, preparation method, and ingredients used.
Portion Size Guide
| Portion | Est. Calories | Notes |
|---|---|---|
| Small serving (~75g) | ~124 kcal | Light portion |
| Standard (1 serving (~200g)) | ~330 kcal | Typical serving |
| Large serving (~200g) | ~330 kcal | Restaurant generous |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g |
|---|---|
| Calories | 165 kcal |
| Protein | 9g |
| Carbohydrates | 8g |
| Fat | 11g |
Weight Loss Tips
When tracking calories, the key variable for Palak Paneer is portion control and cooking method. Home-cooked versions with measured oil are typically 20–30% lower in calories than restaurant servings. For weight loss, keep your serving to the standard portion and balance the meal with high-fiber vegetables or a protein side. Avoid extra ghee, cream, or fried accompaniments that can double the calorie count of the meal.
Muscle Gain and Active Lifestyle
Palak Paneer provides carbohydrates and moderate protein suitable for pre-workout energy or everyday eating. For higher protein intake, pair it with a dal, paneer dish, or a glass of lassi to create a complete macronutrient balance.
India-Specific Context
Palak Paneer is deeply embedded in Indian food culture. Preparation styles, serving sizes, and spice levels vary significantly by region — from milder versions in the south to boldly spiced preparations in the north and west. Understanding the calorie range for your regional version helps you track more accurately, since a restaurant serving in Mumbai may differ from a home portion in Delhi or a street-food version in Kolkata.
Related Tools
FAQs
How many calories in palak paneer?
A 200g serving of palak paneer contains approximately 330 kcal. The paneer contributes significant protein (approximately 18g) and fat; the spinach adds micronutrients and fiber with minimal calories.
Is palak paneer good for weight loss?
Palak paneer is calorie-moderate and high in protein. For weight loss, control the paneer quantity (use 50g instead of 100g) and reduce cream/ghee in cooking. Spinach itself is extremely low in calories.
How do I use the Palak Paneer calories calculator?
Enter your portion size in grams. The calculator shows calories, protein, carbs, and fat in real time. Use the Burn This Food section to see how much activity burns your portion. Click Full Food Detail for a complete nutrition breakdown.
What is the difference between home-cooked and restaurant Palak Paneer?
Home-cooked versions typically use less oil and butter than restaurant servings, resulting in 20–35% fewer calories. Restaurant portions are also often larger. Use the calculator at your specific portion weight for the most accurate estimate.
📊 Data source note: Nutrition values are estimates based on standard Indian food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.