Palak Paneer - Veganized! Recipe

Palak Paneer - Veganized! has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C and Folate.

The food contains 17.3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 15.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 8 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Indian cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Palak Paneer - Veganized!, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat49%
 Calories from Carbs27%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A4.1 IU0.1%Mid 40%Average
Retinol0 mcg
Vitamin C15.2 mg25.3%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.51 mg2.5%Mid 40%Average
Vitamin B60.25 mg12.7%Top 30%High
Folate92.9 mcg23.2%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium106.1 mg10.6%Top 30%High
Iron2 mg11.3%Top 30%High
Magnesium49.6 mg12.4%Top 10%Very High
Phosphorus64.8 mg6.5%Mid 40%Average
Potassium0.25 mg0.01%Bottom 30%Low
Sodium42.2 mg1.8%Bottom 30%Low
Zinc0.51 mg3.4%Mid 40%Average
Copper0.25 mg12.7%Top 10%Very High
Manganese0.76 mg38%Top 10%Very High
Selenium3.8 mcg5.4%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate4.4 g1.5%Bottom 30%Low
Dietary Fiber1.7 g6.7%Mid 40%Average
Sugars1.1 g
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3.9 g7.8%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.5 mg
Glutamic Acid0.8 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat3.6 g5.5%Mid 40%Average
Saturated Fat0.43 g2.2%Bottom 30%Low
Monounsaturated Fat1.8 g
Polyunsaturated Fat1.3 g

Other Nutrients Analysis

Alcohol0 g
Ash1.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 235 Calories from Fat 127

% Daily Value *

Total Fat 14.1 g 21.7%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 0 mg

Sodium 166.5 mg 6.9%

Total Carbohydrates 17.3 g 5.8%

Dietary Fiber 6.6 g26.4%

Sugars 4.4 g

Protein 15.5 g 31%

Vitamin A 0.3% Vitamin C 100%

Calcium 41.9% Iron 44.4%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/palak-paneer-veganized-396967 Embed Table:

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