Palak Paneer has an estimated glycemic index of 28 (range 22 to 35), which is low, and a glycemic load of 3 per serving (low). NutriOptio estimates one serving (200 g) at 300 calories, with 15 g protein, 15 g carbohydrate and 20 g fat.
Indian cuisine · Vegetarian. Serving: 200 g.
| Nutrient | Per serving |
|---|---|
| Calories | 300 kcal |
| Protein | 15 g |
| Carbohydrate | 15 g |
| Fiber | 5 g |
| Sugars | 5 g |
| Added sugars | 0 g |
| Fat | 20 g |
| Saturated fat | 10 g |
| Sodium | 600 mg |
Typical ingredients: Spinach, paneer (Indian cottage cheese), onion, tomato, garlic, ginger, green chili, cumin, coriander, garam masala, salt, oil (or ghee)
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Andhra Chicken Curry | 2 | 350 |
| Bhindi Masala | 2 | 120 |
| Chicken Chettinad | 2 | 350 |
| Dondakaya Fry | 2 | 150 |
| Egg Roast | 2 | 300 |
NutriOptio estimates 300 calories in one serving (200 g) of a typical palak paneer recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 3, which is low (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical palak paneer B on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical palak paneer in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
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