Calories in Palak paneer: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of palak paneer (1 katori, about 150 g) has 152 kcal, with 8.1 g protein, 6.4 g carbohydrate and 10.5 g fat. Per 100 g it comes to 101 kcal. That is 5.3 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 152 kcal | 101 kcal |
| Protein | 8.1 g | 5.4 g |
| Carbohydrate | 6.4 g | 4.3 g |
| Fat | 10.5 g | 7 g |
| Fibre | 1.4 g | 0.9 g |
Serving: 1 katori, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of about 150 g of palak paneer is a smooth spinach gravy with a few cubes of paneer in it.
Where it fits in a 1,200 to 1,600 kcal day
At 152 kcal, one serving is about 10 percent of a 1,600 kcal day and about 13 percent of a 1,200 kcal day. It is one of the better paneer dishes because spinach carries a lot of the volume. Eat it with two rotis for a complete vegetarian lunch.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
See how protein-rich foods fit a full day in the high protein Indian diet chart. Similar foods: Paneer, Full cream milk and Sweet lassi.
How cooking changes the number
The value shown is a USDA average for the dish. Restaurant palak paneer often has extra cream and butter, so it comes out higher.
A swap to try
Try Matar paneer. Matar paneer is another everyday option, though it tends to carry more oil. Matar paneer (1 katori, about 150 g) comes to 251 kcal, which is 99 kcal more than 152 for palak paneer, but it brings something different to the plate.
Who might want to watch it
People told to limit oxalate foods, for example some with kidney stones, should ask their doctor about spinach.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Matar paneer | 1 katori, about 150 g | 251 | 11.9 g |
| Paneer | 50 g, about 4 to 5 cubes | 133 | 9.2 g |
| Full cream milk | 1 glass, 200 ml, about 206 g | 126 | 6.5 g |
| Sweet lassi | 1 glass, about 250 ml | 199 | 6.8 g |
| Chaas (buttermilk) | 1 glass, 200 ml, about 205 g | 82 | 6.8 g |
| Curd (dahi) | 1 katori, about 100 g | 61 | 3.5 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Palak Paneer, USDA FoodData Central, FNDDS 2021-2023 (Oct 2024 release), FDC ID 2709631
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
