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Palak Paneer: Full Macro & Calorie Guide

Palak Paneer contains 165 kcal per 100g, with 8.0g of protein, 5.0g of carbohydrates, and 12.5g of fat. Suitable for those following a vegetarian diet.

  • Contains: Dairy
  • Dietary: Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.50mg, Calcium 180.0mg, Vitamin C 15.0mg
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Nutritional Overview

Palak Paneer is a prepared or takeaway food designed for convenience. Per 100g serving, it provides 165 kcal of energy, 8.0g of protein, 5.0g of carbohydrates, and 12.5g of fat.

With only 1.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.5mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 180mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

It contains 15.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Palak Paneer is suitable for vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. A 100g portion of Palak Paneer is 165 kcal. Our calorie lookup tracks it alongside everything else you eat.

Frequently Asked Questions

How many calories are in Palak Paneer?

Palak Paneer contains 165 kcal per 100g, which is approximately 8% of the recommended daily intake of 2,000 kcal for an average adult.

Is Palak Paneer low in sugar?

Yes, Palak Paneer has only 1.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Palak Paneer suitable for vegetarians?

Yes, Palak Paneer is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Does Palak Paneer contain any allergens?

Yes, Palak Paneer contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Palak Paneer a good source of iron?

Palak Paneer contains 2.50mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Palak Paneer a good source of calcium?

Palak Paneer provides 180mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Is Palak Paneer rich in vitamin C?

Yes, Palak Paneer contains 15.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values
  6. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  7. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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