Food
Spinach paneer: Calories, Protein & Macros
A 1 bowl serving of Spinach paneer has 230 kcal, 11.8g protein, 13g carbs and 14.2g fat — 5.1g of protein per 100 kcal. It's a vegetarian cooked dish from the dairy group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Spinach paneer?
A 1 bowl serving has 230 kcal, 11.8g protein, 13g carbohydrate, 14.2g fat and 5.6g fiber. Per 100 g it's 77.7 kcal, 4g protein, 4.4g carbs and 4.8g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Spinach paneer fit a cut vs a bulk?
At 5.1g of protein per 100 kcal, Spinach paneer is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Spinach paneer should I eat?
The dataset's reference serving is 1 bowl (296 g), giving the 230 kcal and 11.8g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Spinach paneer?
- Buttermilk (chaas), salted — vegetarian, 30 kcal per 100 g, 5g protein per 100 kcal
- Chickpeas (Boiled Chana) — vegetarian, 164 kcal per 100 g, 5.4g protein per 100 kcal
- Cow Milk — vegetarian, 73 kcal per 100 g, 4.5g protein per 100 kcal
| Metric | Per 1 bowl | Per 100 g |
|---|---|---|
| Calories | 230 kcal | 77.7 kcal |
| Protein | 11.8 g | 4 g |
| Carbohydrate | 13 g | 4.4 g |
| Fat | 14.2 g | 4.8 g |
| Fiber | 5.6 g | 1.9 g |
| Protein per 100 kcal | 5.1 g | 5.1 g |
Key takeaways
- A 1 bowl serving of Spinach paneer has 230 kcal and 11.8g protein.
- Spinach paneer carries 5.1g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the dairy group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Spinach paneer in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Spinach paneer?
4g per 100 g, or 11.8g in a 1 bowl serving — 5.1g of protein per 100 kcal.
Is Spinach paneer vegetarian?
Yes — Spinach paneer is vegetarian.
Can I log Spinach paneer in IRONSLOG?
Yes — Spinach paneer is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.