Palak Paneer
Asian dishesIndia's best-known green vegetarian masterpiece: spiced puréed fresh spinach with cubes of traditional paneer cheese. This dish is a real treasure of fibre, iron and calcium, with a very low glycemic index (≈30), making it an excellent friend of steady blood sugar and comfortable fullness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent choice for lunch or dinner; spinach is rich in magnesium and paneer provides slowly digested protein, giving steady energy for hours without an after-meal slump.
Best preparation methods
Cook the spinach gently and briefly to keep its bright colour and vitamins, and add a touch of fresh ginger and cumin for flavour and easier digestion.
Important Nutritional Note
If you count calories closely, brown the paneer cubes in a dry pan with a little natural ghee rather than deep-frying them, and keep the portion moderate.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 220 kcal | 550 kcal |
| Protein | 12 g | 30 g |
| Carbohydrate | 8 g | 20 g |
| Available carbohydrate | 5 g | 12.5 g |
| Fat | 16 g | 40 g |
| Dietary fibre | 3 g | 7.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (14), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Palak Paneer good for weight loss?
It can be included in moderation: it contains 3 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 550 kcal.
How does Palak Paneer affect blood sugar?
Its glycemic index is 30 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 3.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Palak Paneer?
A typical 250 g portion of Palak Paneer provides about 550 kcal, 30 g protein, 20 g carbohydrate, 40 g fat and 7.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.