Palak Paneer
पालक पनीर / પાલક પનીર • 1 standard dining katori (150g portion) (150g cooked (includes approx. 50g fresh paneer))
Palak Paneer combines blanched, pureed spinach leaves with fresh cubes of cottage cheese (paneer), seasoned with garlic, ginger, and cumin. It is one of the lowest carbohydrate, most micronutrient-dense vegetarian curries in Indian cuisine.
Complete Macronutrient Breakdown
Essential Micronutrients & Electrolytes
Clinical Practice Notes for Dietitians
- Calcium & Protein for Vegetarians: Excellent source of high-biological-value milk protein and bioavailable calcium (240mg per katori, meeting ~25% of daily adult RDA).
- Low Carbohydrate / Keto Suitable: With only ~4g net carbohydrates per serving, Palak Paneer is an exceptional staple for low-carb and ketogenic clinical dietary protocols.
- Kidney Stone Caution (Oxalates): Spinach contains high levels of oxalic acid. In patients with recurrent calcium oxalate nephrolithiasis, dietitians should recommend blanching and discarding the blanch water, or substituting methi/sarson leaves.
Preparation Methods & Regional Variations
Fresh spinach leaves are blanched in boiling water for 2 minutes and shocked in cold water to preserve chlorophyll. Pureed with green chilies and simmered in a light onion-garlic tadka before folding in un-fried fresh paneer cubes.
| Variation Name | Calories | Protein | Carbs | Fat | Clinical Context |
|---|---|---|---|---|---|
| Low-Fat Paneer Prep (1 tsp oil) | 155 | 10.5g | 7.2g | 9g | Ideal for cardiovascular and calorie-restricted diets |
| Standard Home Prep | 195 | 9.5g | 7.2g | 14.5g | Traditional fresh full-fat paneer formulation |
| Tofu Palak (Vegan Adaptation) | 135 | 8.5g | 6.8g | 7.5g | 100% plant-based with zero dairy cholesterol |
Equivalent Food Swaps
Use these calibrated substitutions when adjusting meal plans for allergies, travel, or preference changes:
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