VegetarianDairy

Palak Paneer

Nutrition Facts Per 100g

Also known as: SPINACH PANEER, SAAG PANEER

Palak Paneer is a staple dairy product in Indian households, valued for its protein and calcium content. It provides 12g of protein per 100g. Each 100g provides 280mg of calcium — about 28% of an adult's daily requirement. Key nutrients include Sodium (approximately 80% of a typical adult's daily needs) and Total Carotenoids (approximately 50% of a typical adult's daily needs). Full nutritional details are listed below.

Nutrition Summary

185kcalCalories

12.0gProtein

6.0gCarbs

13.0gFat

2.5gFiber

Protein 26% Carbs 13% Fat 63%

Micronutrients

High in:SodiumCarotenoidsVitamin Aβ-CaroteneCalcium

Calcium280 mg(28%)

Iron3.5 mg(27%)

Zinc1.0 mg(11%)

Potassium350 mg(12%)

Sodium400 mg(80%)

Magnesium60.0 mg(17%)

Phosphorus180 mg(26%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)0.8 mg(5%)

Vitamin C15.0 mg(18%)

Carotenoids3000 µg(50%)

β-Carotene1000 µg(33%)

Vitamin A350 µg(44%)

Folate (B9)25.0 µg(6%)

Vitamin B60.1 mg(12%)

Vitamin B120.3 µg(13%)

Vitamin D0.1 µg(1%)

Vitamin E0.8 mg(5%)

Fat Breakdown4

MUFA4.5 g

30%

PUFA1.5 g

25%

Omega-30.2 g

15%

Omega-61.3 g

Limit These2

Saturated Fat6.0 g

Cholesterol30.0 mg

Common Serving Sizes

1 bowl150g

278 kcal18.0g protein

1 large bowl200g

370 kcal24.0g protein

100 g100g

185 kcal12.0g protein

Allergen Information

Dairy

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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