Paalak Vada has 144 calories per serving (1 Large Piece) — that's 287.2 calories per 100g. It provides 4.1g protein, 8.6g carbs, and 10.3g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.8g 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 Vada in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 50.1g
Cooking time: 15 minutes
Serves: 8 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Paalak Vada | Palak bhora | Palak vada | Spinach vada |
|---|---|---|---|---|
| Calories | 144 kcal | 131.1 kcal | 131.1 kcal | 131.1 kcal |
| Carbs | 8.6 g | 8.3 g | 8.3 g | 8.3 g |
| Protein | 4.1 g | 3.8 g | 3.8 g | 3.8 g |
| Fat | 10.3 g | 9.2 g | 9.2 g | 9.2 g |
| Fiber | 2.8 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 0.3 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 250.8 mg | 223.3 mg | 223.3 mg | 223.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 144 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.8g fiber further slows glucose absorption.
Low protein content (4.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Zero cholesterol and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
Low GI (36) with 2.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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.
1 Large Piece (~50.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Large Piece (~50.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Large Piece (~50.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Large Piece (~50.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Paalak Vada stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (287.9-431.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
One serving of Paalak Vada contains 144 kcal (4.1g protein, 8.6g carbs, 10.3g fat). That's 287.2 kcal per 100g. You can track exact portions in the Hint app.
At just 144 kcal per serving, this is an excellent choice for weight management. 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 36, this recipe supports stable blood sugar levels. The 2.8g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paalak Vada has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paalak Vada is light enough for dinner at 144 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paalak Vada is low 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 (36) with 2.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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
