Saag Paneer (Indian)

Saag Paneer is a beloved North Indian dish featuring cubes of fresh, non-melting paneer cheese simmered in a creamy, spiced spinach-based sauce. The 'saag' refers to the pureed leafy greens, which are typically seasoned with aromatics like ginger, garlic, and onions, along with spices such as garam masala, cumin, and turmeric. It's a staple in Indian cuisine, often served with bread like naan or rice.

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🍽️ Nutrition at a glance

This dish is a good source of protein from the paneer and provides key nutrients like iron, calcium, and vitamins A and K from the spinach. A typical one-cup serving contains roughly 300-400 calories, with a significant portion coming from fat due to the cheese and cooking oil or ghee.

Nutrition breakdown

Calories	320 kcal
Protein	14 g
Carbs	18 g
Fat	22 g
Fiber	5 g
Sugar	4 g
Sodium	680 mg
Calcium	350 mg
Iron	3.5 mg
Potassium	450 mg
Vitamin A	450 IU
Vitamin C	15 mg
Vitamin K	120 mcg
Folate	60 mcg
Magnesium	60 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Saag Paneer is a classic example of how Indian cuisine creatively incorporates dairy and greens into a single, satisfying dish. Nutritionally, the pairing of iron-rich spinach with calcium-rich paneer is a traditional combination that may enhance nutrient absorption.