Palak Paneer has 270 kcal per 1 cup, with 14 g protein, 10 g carbohydrates and 20 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
About 20% of the calories in Palak Paneer come from protein, a moderate amount. Most of its calories (65%) come from fat.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Palak paneer pairs cubes of paneer with a smooth, spiced spinach gravy, and it is a fixture on North Indian restaurant menus. The spinach is light; most of the calories come from paneer and the ghee, butter or cream that finish the gravy, so fat supplies about two-thirds of the total. Making it at home with less cream keeps it lighter.
Also known as: saag paneer, palak panir, spinach paneer, paneer palak
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup | 270 kcal | 14 g | 10 g | 20 g |
| 2 × 1 cup | 540 kcal | 28 g | 20 g | 40 g |
| 3 × 1 cup | 810 kcal | 42 g | 30 g | 60 g |
One serving (1 cup) is 14% of a 2,000 kcal day and 18% of a 1,500 kcal day. It also gives 14 g of protein, which is 14% of a 100 g daily protein target.
Palak Paneer has 270 kcal per 1 cup. That serving also has 14 g protein, 10 g carbohydrates and 20 g fat.
Palak Paneer has 14 g of protein per 1 cup, so 20% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Palak Paneer can fit a weight-loss diet when the portion fits your daily calorie target.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.