Saag Paneer
Saag Paneer is a beloved North Indian dish featuring cubes of paneer (a firm, non-melting fresh cheese) simmered in a creamy, spiced purée of leafy greens, most commonly spinach (palak), though mustard greens or other greens are often used. It's a staple of Punjabi cuisine and is typically seasoned with aromatics like ginger, garlic, green chilies, and a blend of spices such as garam masala and cumin. The dish is usually served hot with breads like naan or roti, or with rice.
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🍽️ Nutrition at a glance
Saag Paneer is generally high in protein and fat due to the paneer, with a moderate amount of carbohydrates coming from the greens and any added thickeners like onions or cream. It is a good source of iron, calcium, and vitamins A, C, and K from the leafy greens, and a typical serving can range from 300 to 500 calories depending on preparation.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 18 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Calcium | 420 mg |
| Iron | 3.5 mg |
| Potassium | 350 mg |
| Vitamin A | 180 µg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 90 µg |
| Folate | 65 µg |
| Magnesium | 45 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Saag Paneer is a classic example of how vegetarian cuisine in India achieves richness and depth without meat, using dairy and spices. Nutritionally, the combination of iron-rich greens with vitamin C (often from tomatoes or lemon juice) enhances iron absorption, making it a particularly beneficial dish for plant-based diets.
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AI estimate may be inaccurate · Terms