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Chopping
Wash the palak leaves, onions and chop them into small pieces.
Paalak Paneer Purji
Paalak Paneer Purji has 146.9 calories per serving (1 Small Cup) — that's 147.5 calories per 100g. It provides 8.4g protein, 8.7g carbs, and 8.7g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paalak Paneer Purji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories146.9 kcal
- Carbs8.7 g (34.8 kcal)
- Protein8.4 g (33.6 kcal)
- Fats8.7 g (78.4 kcal)
Nutrition Label
Paalak Paneer Purji
- Serving Size1 Small Cup (100 g)
- Calories146.9 kcal
- Carbs8.7 g
- Fiber4.2 g
- Sugar5.2 g
- Protein8.4 g
- Fat8.7 g
- Saturated fat3.6 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium353.0 mg
Nutrition per 100g
- Calories147.5 kcal
- Carbs8.7 g
- Fiber4.2 g
- Sugar5.2 g
- Protein8.4 g
- Fat8.8 g
- Cholesterol0.0 mg
- Sodium354.4 mg
1 serving = 99.6g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Spinach
200 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Garlic big clove
1 Table Spoon
Ginger fresh
1 Table Spoon
Onion big
100 Grams
Chillies red
5 Grams
Cumin seeds
0.5 Tea Spoon
Paneer
200 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Cumin powder
1 Table Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Table Spoon
Instructions
1
2
Frying
Heat oil in a pan. Add cumin seeds, curry leaves, ginger pieces, garlic pieces, slit green chilies, chopped onions, and fry them until onion turns translucent. Once the spices are cooked, add palak pieces, salt, turmeric powder, red chili powder, coriander powder, cumin powder, and crumbled paneer. Mix well and cook for 20 more minutes.
3
Serve
Once the delicious curry is done, serve with biryani, rice, or roti.
Also Known As
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Paalak Paneer Purji | Paalak Paneer | Palak paneer | Spinach paneer curry |
|---|---|---|---|---|
| Calories | 146.9 kcal | 145.4 kcal | 145.4 kcal | 70.3 kcal |
| Carbs | 8.7 g | 7.5 g | 7.5 g | 9.5 g |
| Protein | 8.4 g | 7.2 g | 7.2 g | 3.6 g |
| Fat | 8.7 g | 9.6 g | 9.6 g | 2 g |
| Fiber | 4.2 g | 3.4 g | 3.4 g | 4.5 g |
| Sugar | 5.2 g | 4.3 g | 4.3 g | 3 g |
| Sodium | 353 mg | 301.6 mg | 301.6 mg | 854.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 146.9 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.2g fiber further slows glucose absorption. The protein content (8.4g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.4g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (3.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (54) with 4.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~99.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Paalak Paneer Purji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (293.8-440.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Paalak Paneer Purji contains 146.9 kcal (8.4g protein, 8.7g carbs, 8.7g fat). That's 147.5 kcal per 100g. You can track exact portions in the Hint app.
At just 146.9 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.2g fiber further slows glucose absorption. The protein content (8.4g) helps prevent blood sugar spikes. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paalak Paneer Purji has 8.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paalak Paneer Purji is light enough for dinner at 146.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paalak Paneer Purji is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 4.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
