How Many Calories Are in 100g of Palak Paneer? A Detailed Guide

November 12, 2025 •

3 min read

The calorie count for the beloved Indian dish palak paneer can vary dramatically, ranging from as low as 85 kcal to well over 250 kcal per 100g, depending on how it's prepared. Understanding these differences is key to managing your dietary intake. This guide provides a detailed breakdown of how many calories are in 100g of palak paneer and what factors influence its final value.

Quick Summary

The calorie count for 100g of palak paneer is highly variable, influenced by ingredients like oil, cream, and paneer fat content. Homemade versions typically range from 150-250 kcal, while restaurant dishes are often higher. Healthier options are possible through mindful preparation.

Key Points

Variable Calories: The calorie count for 100g of palak paneer is highly dependent on ingredients and preparation, typically ranging from 150-250 kcal for homemade versions.
Fat is the Key Factor: The amount of oil, ghee, and cream used in the recipe is the biggest determinant of the final calorie total.
Homemade Control: Preparing palak paneer at home gives you complete control over the fat and calorie content, allowing for healthier modifications.
Restaurant Beware: Restaurant versions often contain significantly more calories due to a generous use of butter, ghee, and heavy cream for a rich flavor.
Nutrient-Dense: Despite calorie variations, palak paneer is a healthy dish, providing a rich source of protein, calcium, vitamins A and K, and dietary fiber.
Healthy Swaps: Use low-fat paneer, Greek yogurt, or cashew paste instead of heavy cream to create a lighter, healthier version without sacrificing taste.
Boost Iron Absorption: Pairing palak paneer with a food high in Vitamin C can help improve iron absorption, addressing the common concern about the spinach-paneer combination.

The Variable Calorie Range for 100g of Palak Paneer

Unlike many packaged foods with fixed nutritional labels, the calorie content of palak paneer is not a single number. It is heavily dependent on the ingredients and cooking techniques used. A restaurant-prepared dish can be significantly different from a home-cooked one or a ready-to-eat supermarket version.

Homemade vs. Restaurant vs. Packaged

Homemade: When made at home with moderate amounts of oil and possibly milk instead of heavy cream, 100g of palak paneer often falls within the range of 150 to 250 kcal. This allows for the most control over fat content.
Restaurant: Restaurants frequently use larger quantities of ghee, butter, and heavy cream to create a richer, creamier texture. This can push the calorie count for 100g much higher, sometimes exceeding 300 kcal.
Packaged/Ready-to-Eat: Commercial brands offer a wide range of nutritional values. For example, some frozen or canned varieties report around 100-160 kcal per 100g, while others might be higher. Always check the specific product's label for accuracy.

What Influences the Calorie Count?

Several key factors contribute to the calorie variations in palak paneer. The primary driver of these differences is the fat content.

Oil and Ghee

The amount of oil or ghee used for tempering spices and frying paneer is a major calorie contributor. A single tablespoon of oil or ghee adds over 100 calories, and many restaurant recipes use much more. Using less oil or a non-stick pan can drastically reduce the overall calorie load.

Cream vs. Healthier Alternatives

Heavy cream is often used to give palak paneer its characteristic rich texture. Substituting heavy cream with lower-fat alternatives can make a significant difference. Options include low-fat Greek yogurt, milk, or a cashew paste for creaminess without as much saturated fat.

Type of Paneer

The type of paneer (Indian cottage cheese) used also impacts the total calories. Full-fat paneer is naturally higher in calories and fat than low-fat versions. Opting for low-fat paneer is a simple way to reduce the dish's overall caloric density without sacrificing its protein content.

Cooking Methods

Simple changes in cooking can affect calories. For example, pan-frying paneer in oil versus adding it directly or searing it in a dry pan. Blanching spinach instead of cooking it down in oil also helps preserve nutrients and reduces overall calories.

Palak Paneer Calorie Comparison Table

To illustrate the impact of different preparations, here is a comparison of estimated calories for 100g of palak paneer:


Preparation Method	Estimated Calories per 100g	Key Calorie Contributors
Homemade, Light Recipe	~150 kcal	Low oil, low-fat paneer, milk instead of cream
Standard Homemade	~190-220 kcal	Moderate oil, standard paneer, small amount of cream
Restaurant-Style	~250-300+ kcal	High amount of ghee/butter and heavy cream
Low-Calorie Recipe	~85-120 kcal	Minimal oil, low-fat paneer, no cream, high spinach ratio
Packaged/Commercial	~100-300 kcal	Highly variable; check label for precise info

Health Benefits and Nutritional Value

Despite the calorie fluctuations, palak paneer is a highly nutritious dish. The core ingredients, spinach and paneer, are packed with essential vitamins and minerals.

Nutritional Highlights:

Spinach: A powerhouse of vitamins A, C, and K, along with minerals like folate and magnesium. It is rich in dietary fiber, which aids digestion and promotes satiety.
Paneer: An excellent source of high-quality protein and calcium, crucial for bone health and muscle maintenance.
Macronutrients: Palak paneer provides a good balance of protein, carbohydrates, and fats, making it a satiating meal option.

Note on Iron and Calcium: It is a common misconception that combining spinach (high in iron) and paneer (high in calcium) negates the iron's absorption. While calcium can slightly inhibit non-heme iron absorption, studies suggest that palak paneer remains a healthy, nutrient-dense dish. Pairing it with a source of Vitamin C can further aid iron uptake.

Conclusion: Enjoying a Healthier Palak Paneer

Ultimately, the number of calories in 100g of palak paneer is not fixed, but understanding what influences the final value gives you power over your nutritional intake. By making simple adjustments to your cooking, such as reducing added fats and choosing low-fat dairy options, you can enjoy a delicious, nutrient-dense, and lower-calorie version of this classic dish. For a deeper look into the health benefits of this dish, consider exploring resources like this one from Tower Tandoori. Whether you are a calorie-counter or simply aiming for a balanced diet, palak paneer remains a versatile and wholesome meal choice.

Frequently Asked Questions

Not necessarily. While its core ingredients are healthy, the use of oil, ghee, and heavy cream in traditional or restaurant recipes can make it high in calories. The calorie count depends entirely on the preparation method.

To reduce calories, use minimal oil or ghee for cooking, opt for low-fat paneer, and replace heavy cream with low-fat yogurt or a small amount of cashew paste for a creamy texture.

When prepared in a low-calorie way, yes. The high protein from paneer and high fiber from spinach help promote satiety, keeping you full longer and aiding in weight management.

Restaurant palak paneer typically has a significantly higher calorie count per 100g due to the extensive use of butter, ghee, and heavy cream. Homemade versions are generally lighter.

No, it is not bad for your health. While the calcium in paneer can slightly inhibit the absorption of non-heme iron from spinach, the dish is still highly nutritious and not hazardous. Pairing with a Vitamin C source can enhance iron absorption.

Palak paneer is packed with protein, calcium, fiber, and essential vitamins like A, C, and K. It can contribute to bone health, improved digestion, and overall nutritional well-being.

Yes, it can be, especially when made without added sugar. The dish is low in carbohydrates and high in fat and protein, making it suitable for a keto diet as long as you avoid side dishes like naan or rice.