Add to my diary
Palak paneer
Enjoy in moderationTô palak paneer 250g ~320 kcal, 22g béo (12g bão hòa) kem, natri 580mg.
Lời khuyên: Xin ít kem, roti vừa; rau.
207 kcal per serving
Where the calories come from
- Protein12.33 g · 23%
- Carbohydrate11.2 g · 21%
- Fat13.65 g · 57%
Estimated, per 250 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 250 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 207.3 kcal | 10% |
| Protein | 12.3 g | 25% |
| Carbohydrate | 11.2 g | 4% |
| of which net carbs (carbs minus fibre) | 8.0 g | — |
| of which sugars | 4.6 g | — |
| of which added sugars | 1.9 g | 4% |
| Fat | 13.7 g | 18% |
| of which saturated fat | 7.6 g | 38% |
| Fibre | 3.2 g | 11% |
| Sodium | 1,084.0 mg | 47% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 700.0 µg RAE | 78% |
| Vitamin C | 19.6 mg | 22% |
| Vitamin D | 0.3 µg | 2% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 545.0 µg | 454% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 175.0 µg | 44% |
| Vitamin B12 | 0.4 µg | 17% |
| Calcium | 242.0 mg | 19% |
| Iron | 4.2 mg | 23% |
| Magnesium | 109.0 mg | 26% |
| Phosphorus | 206.0 mg | 16% |
| Potassium | 702.5 mg | 15% |
| Zinc | 1.3 mg | 12% |
| Selenium | 9.9 µg | 18% |
| Copper | 0.3 mg | 33% |
| Manganese | 1.2 mg | 52% |
| Iodine | 65.5 µg | 44% |
| Cholesterol | 39.3 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 250 g serving — estimated.
Health score
41 / 100 · Fair
Formula: protective index 46 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 41, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 82.9 kcal | 4% |
| Protein | 4.9 g | 10% |
| Carbohydrate | 4.5 g | 2% |
| of which net carbs (carbs minus fibre) | 3.2 g | — |
| of which sugars | 1.8 g | — |
| of which added sugars | 0.7 g | 1% |
| Fat | 5.5 g | 7% |
| of which saturated fat | 3.1 g | 16% |
| Fibre | 1.3 g | 5% |
| Sodium | 433.6 mg | 19% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 280.0 µg RAE | 31% |
| Vitamin C | 7.8 mg | 9% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 218.0 µg | 182% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 70.0 µg | 18% |
| Vitamin B12 | 0.2 µg | 8% |
| Calcium | 96.8 mg | 7% |
| Iron | 1.7 mg | 9% |
| Magnesium | 43.6 mg | 10% |
| Phosphorus | 82.4 mg | 7% |
| Potassium | 281.0 mg | 6% |
| Zinc | 0.5 mg | 5% |
| Selenium | 3.9 µg | 7% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.5 mg | 22% |
| Iodine | 26.2 µg | 17% |
| Cholesterol | 15.7 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Allergens
Ingredients
- Rau bina — 110 g
- Paneer — 70 g
- Hành — 16 g
- Cà chua — 16 g
- Bơ — 12 g
- Sữa — 16 g
- Tỏi — 4 g
- Ớt — 4 g
- Muối — 2 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước.
Good to know
What is good
- Đạm 16g, xơ 4g
- Calo 320
Watch out for
- Bão hòa 12g
- Natri 580mg
Healthier swaps
Portion sizes
- Small bowl — 162 g
- Serving — 250 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
207 kcal per 250 g portion · at 70 kg
Using the default 70 kg — sign in and set your weight for numbers based on your body.
Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve
Similar dishes
Matar paneerStews & curries283 kcalP 14g · C 20g · F 17gper 250 g servingEnjoy in moderation
Paneer butter masalaStews & curries307 kcalP 14g · C 15g · F 22gper 250 g servingBe careful
Dal makhaniStews & curries265 kcalP 8g · C 23g · F 16gper 250 g servingEnjoy in moderation
Malai kofta curryStews & curries315 kcalP 9g · C 24g · F 21gper 250 g servingEnjoy in moderation
Hunkar begendiStews & curries537 kcalP 29g · C 13g · F 42gper 280 g servingBe careful
EscondidinhoStews & curries564 kcalP 30g · C 40g · F 31gper 300 g servingEnjoy in moderation