How many calories are in 200g of Palak Paneer?

November 25, 2025 •

3 min read

According to nutrition data aggregators, a 200g serving of Palak Paneer typically contains between 200 and 400 calories. This calorie range varies significantly based on preparation methods, especially the amount of oil, cream, and paneer used. Understanding the exact calorie count for 200g of Palak Paneer requires examining its ingredients and cooking process.

Quick Summary

A 200g portion of Palak Paneer has a variable calorie count depending on preparation, with typical servings ranging from 200 to over 350 calories. This popular Indian dish is rich in protein and fat, with a moderate amount of carbohydrates. Ingredient proportions and cooking methods are the primary factors affecting its final nutritional profile.

Key Points

Variable Calorie Count: A 200g portion of Palak Paneer can range from approximately 200 to 400 calories, with restaurant versions being on the higher end due to added fats.
High Protein Source: The paneer in the dish provides a significant amount of protein, which is beneficial for muscle health and satiety.
Rich in Micronutrients: Spinach contributes a wealth of vitamins and minerals, including iron, calcium, and folate.
Preparation is Key: The cooking method, including the amount of oil, butter, and cream, is the primary factor determining the final calorie count.
Healthier Adaptations: To reduce calories, use less oil, low-fat paneer, and substitute heavy cream with healthier alternatives like low-fat yogurt.

The Calorie Breakdown of Palak Paneer

Palak Paneer is a flavorful and nutritious Indian dish consisting of paneer (Indian cottage cheese) in a creamy, puréed spinach (palak) gravy. While the core ingredients are simple and healthy, the way it's prepared can drastically alter its calorie and fat content. For a standard 200g serving, the calorie count can be anywhere from 200 to almost 400 calories, primarily influenced by the amount of cooking oil, heavy cream, and butter used.

Factors Influencing Calorie Content

Several key factors contribute to the total calorie count of a 200g serving of Palak Paneer:

Paneer Quantity and Type: Paneer is high in protein and fat. If a recipe uses more paneer, the calorie count will be higher. Using low-fat paneer can significantly reduce the total calories.
Cooking Fat: The amount and type of cooking oil, ghee, or butter used for sautéing the paneer, onions, and spices heavily impacts the dish's caloric density. Many restaurant versions use copious amounts of fat for flavor.
Cream or Dairy Additions: To achieve a creamy texture, some recipes call for heavy cream, full-fat milk, or cashew paste. These ingredients add substantial calories and saturated fat. A healthier, homemade version might substitute these with low-fat yogurt or skip them entirely.
Spinach Preparation: The spinach itself is very low in calories, but if it's cooked with extra fat, it will add to the total. Simply blanching and puréeing the spinach keeps the calorie count low.

A Comparison of Palak Paneer Calories

To highlight the variation, here is a comparison of 200g servings from different sources. Note that these are approximations and can vary.


Source	Approximate Calories (per 200g)	Primary Difference in Preparation
Restaurant-Style	350-400 kcal	High use of cream, butter, and oil for a rich, thick gravy.
Healthy Homemade	200-250 kcal	Low-fat paneer, minimal oil, and no cream or butter added.
Frozen / Ready-to-Eat	250-300 kcal	Calorie content varies greatly by brand; often contains added oils and thickeners.

The Nutritional Benefits Beyond Calories

Despite its potential for high fat content, Palak Paneer offers notable health benefits due to its primary ingredients:

Excellent Source of Protein: Paneer is an outstanding source of high-quality protein, essential for muscle building and repair.
Rich in Iron: Spinach is a powerhouse of iron, vital for blood health and energy levels. It also contains folate, which is essential for cell growth.
High in Calcium: Paneer provides a significant amount of calcium, crucial for bone health and proper nerve function.
Vitamins and Minerals: The dish is packed with vitamins like A, C, and K, along with minerals such as potassium and magnesium from the spinach.

How to Reduce Calories in Your Palak Paneer

For those who want to enjoy this dish while managing their calorie intake, here are some practical tips for making a low-calorie version:

Use Less Oil: When sautéing the spices and vegetables, use a non-stick pan and measure a small amount of healthy oil like olive or canola. For a very low-fat version, use a little water or vegetable broth instead.
Opt for Low-Fat Paneer: Many dairies now offer a low-fat version of paneer. It still provides the protein and texture but with fewer calories.
Skip the Cream: Instead of heavy cream, use a small amount of low-fat yogurt or a splash of low-fat milk to finish the dish for creaminess. Cashew paste can also be used sparingly as a thickener, but remember it adds calories.
Boost Spices, Not Fat: Rely on a robust blend of spices like cumin, garam masala, and coriander to maximize flavor without adding extra calories. Fresh ginger and garlic also add depth without fat.
Increase Spinach-to-Paneer Ratio: By using more spinach and less paneer, you can create a larger, more filling portion with fewer calories per serving.

Conclusion

While the answer to "how many calories are in 200g of Palak Paneer?" is not a single number, a realistic range is typically between 200 and 400 calories, heavily dependent on the cooking method. By making simple adjustments like reducing fat and opting for low-fat paneer, you can create a delicious and healthy version of this classic Indian dish. The core ingredients of spinach and paneer provide a powerful nutritional foundation of protein, calcium, and iron, making it a valuable addition to a balanced diet when prepared mindfully.

Visit the Nutritionix database for detailed nutritional information on many foods

Frequently Asked Questions

Yes, Palak Paneer can be a very healthy meal. The spinach provides essential vitamins and minerals, while the paneer is a great source of protein and calcium. Its healthiness largely depends on the preparation method, as excessive cream and oil can increase the fat and calorie content.

The main ingredients that influence the calorie count are the type and quantity of paneer, and the amount of cooking oil, ghee, or heavy cream used in the gravy. Using full-fat dairy products and more oil will increase the total calories.

Yes, you can easily create a low-calorie version. Use a non-stick pan with minimal oil, opt for low-fat paneer, and use low-fat yogurt or a splash of low-fat milk instead of heavy cream to thicken the gravy.

A homemade version is almost always lower in calories. Restaurants often use extra butter, ghee, and cream to enhance flavor and richness, resulting in a much higher calorie count per serving compared to a carefully prepared homemade dish.

Yes, it can be suitable for a weight loss diet, especially if you prepare a low-calorie version. The high protein and fiber content can promote satiety, helping you feel full for longer.

While it varies, a typical 200g serving of Palak Paneer is rich in fat and protein, with a moderate amount of carbohydrates. For example, some sources indicate a breakdown of approximately 55-60% fat, 20-25% protein, and 15-20% carbs.

To determine the exact calorie count of a store-bought, ready-to-eat Palak Paneer, check the nutrition label on the packaging. Pay close attention to the serving size listed, as it may differ from your intended 200g portion.