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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

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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