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Nutritional Facts: Saag Paneer (Panir) - Indian Spinach and Cheese

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 (110g)
onions
2 (6g)
garlic cloves
1 teaspoon (2g)
ground ginger
1 teaspoon (17g)
garam masala
1 teaspoon (2g)
ground coriander
1 teaspoon (2g)
ground cumin
1/2 teaspoon (1g)
chili powder
1/2 cup (90g)
chopped tomatoes
10 ounces (284g)
spinach
1 cup (0g)
panir
1 cup (245g)
plain yogurt
1 to taste (0g)
salt
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.4 n/a 0.4 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Arginine (g) 0.1 0.0 0.0 n/a n/a n/a 0.0 0.0 0.5 n/a 0.3 n/a 1 0
Ash (g) 0.4 0.1 0.1 n/a 0.1 0.2 0.2 0.5 4.9 n/a 1.8 n/a 8 3
Aspartic acid (g) 0.1 0.0 0.0 n/a n/a n/a 0.0 0.1 0.7 n/a 0.7 n/a 2 1
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Calcium (mg) 25.3 10.9 2.1 n/a 12.8 19.6 4.5 9.0 281.2 n/a 296.5 n/a 662 221
Calories 44.0 8.9 6.0 n/a 5.4 7.9 3.8 16.2 65.3 n/a 149.5 n/a 307 102
Calories (kj) 182.6 37.4 25.3 n/a 22.4 32.9 15.9 66.6 275.5 n/a 629.7 n/a 1,288 429
Carbohydrates (g) 10.3 2.0 1.3 n/a 1.0 0.9 0.7 3.5 10.3 n/a 11.4 n/a 41 14
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 31.9 n/a 32 11
Copper (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.1 0.4 n/a 0.0 n/a 1 0
Cystine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.1 n/a 0.1 n/a 0 0
Dietary Fiber (g) 1.9 0.1 0.3 n/a 0.8 0.2 0.5 1.1 6.2 n/a 0.0 n/a 11 4
Folate (mcg) 20.9 0.2 0.2 n/a 0.0 0.2 0.4 13.5 551.0 n/a 17.2 n/a 604 201
Folate, DFE (mcg) 20.9 0.2 0.2 n/a 0.0 0.2 0.4 13.5 551.0 n/a 17.2 n/a 604 201
Folate, food (mcg) 20.9 0.2 0.2 n/a 0.0 0.2 0.4 13.5 551.0 n/a 17.2 n/a 604 201
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Fructose (g) 1.4 n/a 0.0 n/a n/a n/a 0.1 1.2 0.4 n/a n/a n/a 3 1
Galactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.3 n/a n/a n/a 0 0
Glucose (dextrose) (g) 2.2 n/a 0.0 n/a n/a n/a 0.0 1.1 0.3 n/a n/a n/a 4 1
Glutamic acid (g) 0.3 0.0 0.0 n/a n/a n/a 0.0 0.4 1.0 n/a 1.7 n/a 3 1
Glycine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.4 n/a 0.2 n/a 1 0
Histidine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.2 n/a 0.2 n/a 0 0
Hydroxyproline n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.2 0.1 0.4 n/a 0.3 1.4 0.2 0.2 7.7 n/a 0.1 n/a 11 4
Isoleucine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.4 n/a 0.5 n/a 1 0
Lactose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.6 n/a 0.9 n/a 2 1
Lysine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.5 n/a 0.8 n/a 1 0
Magnesium (mg) 11.0 1.5 3.9 n/a 5.9 7.7 2.0 9.9 224.4 n/a 29.4 n/a 296 99
Maltose (g) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.1 0.1 0.6 n/a 0.0 0.1 0.0 0.1 2.5 n/a 0.0 n/a 4 1
Methionine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.2 n/a 0.2 n/a 0 0
Monounsaturated Fat (g) 0.0 0.0 0.0 n/a 0.2 0.3 0.0 0.0 0.0 n/a 2.2 n/a 3 1
Niacin (mg) 0.1 0.0 0.2 n/a 0.0 0.1 0.2 0.5 2.1 n/a 0.2 n/a 3 1
Pantothenic acid (mg) 0.1 0.0 0.0 n/a n/a n/a 0.0 0.1 0.2 n/a 1.0 n/a 1 0
Phenylalanine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.4 n/a 0.5 n/a 1 0
Phosphorus (mg) 31.9 9.2 3.0 n/a 7.4 10.5 4.1 21.6 139.2 n/a 232.8 n/a 460 153
Phytosterols (mg) 16.5 n/a 1.5 n/a 0.8 1.4 1.1 6.3 25.6 n/a n/a n/a 53 18
Polyunsaturated Fat (g) 0.0 0.0 0.0 n/a 0.0 0.1 0.1 0.1 0.5 n/a 0.2 n/a 1 0
Potassium (mg) 160.6 24.1 23.8 n/a 22.8 37.5 26.3 213.3 1,584.7 n/a 379.8 n/a 2,473 824
Proline (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.3 n/a 1.0 n/a 1 0
Protein (g) 1.2 0.4 0.2 n/a 0.2 0.4 0.2 0.8 8.1 n/a 8.5 n/a 20 7
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 66.2 n/a 66 22
Riboflavin (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.5 n/a 0.3 n/a 1 0
Saturated Fat (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.2 n/a 5.1 n/a 6 2
Selenium (mcg) 0.6 0.9 1.0 n/a 0.5 0.1 0.3 0.0 2.8 n/a 5.4 n/a 11 4
Serine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.3 n/a 0.5 n/a 1 0
Sodium (mg) 4.4 1.0 0.5 n/a 0.6 3.5 22.1 4.5 224.4 n/a 112.7 n/a 374 125
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Sucrose (g) 1.1 n/a 0.0 n/a n/a n/a 0.0 0.0 0.2 n/a n/a n/a 1 0
Sugar (g) 4.7 0.1 0.1 n/a n/a 0.0 0.1 2.4 1.2 n/a 11.4 n/a 20 7
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.2 n/a 0.1 n/a 0 0
Threonine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.3 n/a 0.3 n/a 1 0
Tocopherol, alpha (mg) 0.0 0.0 0.0 n/a n/a 0.1 0.5 0.5 5.8 n/a 0.1 n/a 7 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.1 n/a n/a n/a 0.0 0.1 0.5 n/a n/a n/a 1 0
Total Fat (g) 0.1 0.0 0.1 n/a 0.3 0.5 0.2 0.2 1.1 n/a 8.0 n/a 10 3
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.1 n/a 0.0 n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.3 n/a 0.4 n/a 1 0
Valine (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.5 n/a 0.7 n/a 1 0
Vitamin A, IU (IU) 2.2 0.5 0.5 n/a 0.0 26.7 400.3 749.7 26,630.7 n/a 242.6 n/a 28,053 9,351
Vitamin A, RAE (mcg) 0.0 0.0 0.0 n/a 0.0 1.3 20.0 37.8 1,332.0 n/a 66.2 n/a 1,457 486
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.9 n/a 1 0
Vitamin B-6 (mg) 0.1 0.1 0.0 n/a n/a 0.0 0.0 0.1 0.6 n/a 0.1 n/a 1 0
Vitamin C (mg) 8.1 1.9 0.0 n/a 0.4 0.2 0.0 12.3 79.8 n/a 1.2 n/a 104 35
Vitamin D (IU) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 4.9 n/a 5 2
Water (g) 98.0 3.5 0.2 n/a 0.2 0.2 0.1 85.1 259.6 n/a 215.4 n/a 662 221
Zinc (mg) 0.2 0.1 0.1 n/a 0.1 0.1 0.1 0.2 1.5 n/a 1.4 n/a 4 1

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