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Spinach with paneer

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Spinach with paneer

Also known as: Saag paneer · Vegetables & legumes · 280 g serving · 30 min total

Enjoy in moderation

Dĩa saag paneer ~320 kcal/280g: rau chân vịt xơ 4g, paneer 24g béo, mỡ bão hòa 12g, natri 780mg.

Lời khuyên: Xin ít kem-ghee. Ăn với roti 1 cái, không naan bơ.

298 kcal per serving

Protein 14.5 g · Carbs 11.2 g · Fat 23.1 g · Fibre 4.0 g · Sugars 3.5 g · Sodium 367.6 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 14% carbohydrate, 67% fat. 298 kcal total.298kcal / serving
  • Protein14.52 g · 19%
  • Carbohydrate11.23 g · 14%
  • Fat23.11 g · 67%

Estimated, per 280 g serving.

Daily Value at a glance

Protein29 % % Daily Value
Fibre14 % % Daily Value
Sodium16 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 280 g Estimated

NutrientAmount% Daily Value
Energy297.6 kcal15%
Protein14.5 g29%
Carbohydrate11.2 g4%
of which net carbs (carbs minus fibre)7.2 g—
of which sugars3.5 g—
of which added sugars2.1 g4%
Fat23.1 g30%
of which saturated fat8.3 g42%
Fibre4.0 g14%
Sodium367.6 mg16%
Where the calories come from
Protein 19% · Carbohydrate 15% · Fat 70% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A971.6 µg RAE108%
Vitamin C17.8 mg20%
Vitamin D0.4 µg2%
Vitamin E4.6 mg31%
Vitamin K823.2 µg686%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.6 mg46%
Niacin (B3)0.9 mg6%
Vitamin B60.5 mg29%
Folate (B9)248.1 µg62%
Vitamin B120.4 µg17%
Calcium310.8 mg24%
Iron6.0 mg33%
Magnesium150.9 mg36%
Phosphorus236.9 mg19%
Potassium882.0 mg19%
Zinc1.7 mg15%
Selenium11.5 µg21%
Copper0.3 mg33%
Manganese1.6 mg70%
Cholesterol38.6 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 280 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 686 %; Vitamin A: 108 %; Manganese: 70 %; Folate (B9): 62 %; Riboflavin (B2): 46 %; Magnesium: 36 %Vitamin K686 %Vitamin A108 %Manganese70 %Folate (B9)62 %Riboflavin (B2)46 %Magnesium36 %
Health scoreHealth score 57 out of 100, rated Fair.57/ 100
Fair

Health score

57 / 100 · Fair

Formula: protective index 62 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 57, 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

NutrientAmount% Daily Value
Energy106.3 kcal5%
Protein5.2 g10%
Carbohydrate4.0 g1%
of which net carbs (carbs minus fibre)2.6 g—
of which sugars1.3 g—
of which added sugars0.7 g1%
Fat8.3 g11%
of which saturated fat3.0 g15%
Fibre1.4 g5%
Sodium131.3 mg6%
Where the calories come from
Protein 20% · Carbohydrate 15% · Fat 70% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A347.0 µg RAE39%
Vitamin C6.4 mg7%
Vitamin D0.2 µg1%
Vitamin E1.6 mg11%
Vitamin K294.0 µg245%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.3 mg2%
Vitamin B60.2 mg12%
Folate (B9)88.6 µg22%
Vitamin B120.1 µg4%
Calcium111.0 mg9%
Iron2.1 mg12%
Magnesium53.9 mg13%
Phosphorus84.6 mg7%
Potassium315.0 mg7%
Zinc0.6 mg5%
Selenium4.1 µg7%
Copper0.1 mg11%
Manganese0.6 mg26%
Cholesterol13.8 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

  • Halal
  • Gluten-free
  • Low sugar
  • Keto

Allergens

  • milk

Ingredients

  • Rau bina — 162 g
  • Paneer — 78 g
  • Kem béo — 22 g
  • Dầu/mỡ — 11 g
  • Tỏi — 6 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Canxi 280mg, sắt 3.2mg, xơ 4g
  • Đạm 16g

Watch out for

  • Mỡ bão hòa 12g
  • Natri 780mg

Healthier swaps

Portion sizes

  • Serving — 280 g
  • Serving — 140 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

298 kcal per 280 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 9 min69 min
Running (steady run, 8 MET)≈ 30 min30 min
Cycling (moderate pace, 6 MET)≈ 40 min40 min

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

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