Palak sabzi is one of the lightest curries in Indian cooking. At 120 calories per bowl with 5g protein and 4g fibre, it is what weight loss looks like in an Indian kitchen. Compare that to palak paneer at 240 calories. Same spinach base, double the calories because of paneer and cream. The palak was never the problem.
- Full calorie breakdown
- How palak (spinach) sabzi compares to roti
- Palak (Spinach) Sabzi vs palak paneer
- Is palak (spinach) sabzi good for weight loss?
- How palak (spinach) sabzi fits in your daily calories
- Best time to eat palak (spinach) sabzi
- Who should (and shouldn't) eat palak (spinach) sabzi regularly
- How to reduce calories when eating palak (spinach) sabzi
- Frequently asked questions
Palak (Spinach) Sabzi is genuinely one of the smarter choices in Indian food if you’re watching calories. But the calorie count changes significantly with size, preparation, and what you add to it. Here’s the full picture so you can make it work for your goals.
Protein: 5g · Carbs: 8g · Fat: 8g · Fibre: 4g
That’s roughly 1.7x a homemade roti (72 cal)
Full calorie breakdown
The calorie count for palak (spinach) sabzi varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Palak sabzi (plain, home) | 200g | 100-130 | 5g |
| Aloo palak | 200g | 170-200 | 4.5g |
| Dal palak | 200g | 170-190 | 12g |
| Palak with paneer crumble | 200g | 180-210 | 8g |
| Palak sabzi (restaurant) | 200g | 160-200 | 5g |
| Saag (mustard greens + palak) | 200g | 130-160 | 5g |
| Palak paneer (comparison) | 200g | 240 | 10g |
| 2 rotis + palak meal | 60g+200g | 250-280 | 9g |
The gap between Palak sabzi (plain, home) (100 cal) and 2 rotis + palak meal (250 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
How palak (spinach) sabzi compares to roti
One serving of palak (spinach) sabzi (120 cal) is roughly 1.7x a plain roti (72 cal). Not dramatically different, but the gap adds up over multiple servings. Two palak (spinach) sabzi = roughly 3.4 rotis in calorie terms.
Palak (Spinach) Sabzi vs palak paneer
Palak (Spinach) Sabzi at 120 calories is lighter than palak paneer at 240 calories. You save about 120 calories per serving by choosing palak (spinach) sabzi. Not a dramatic difference, but it compounds over daily meals.
Plain palak sabzi (120 cal) vs palak paneer (240 cal). The paneer and cream double the calories. If you are on a diet, plain palak sabzi with roti gives you the iron and fibre at half the calorie cost.
Is palak (spinach) sabzi good for weight loss?
Yes. Palak (Spinach) Sabzi is a reasonable choice for weight loss. At 120 calories per serving with 5g protein and 4g fibre, it provides decent nutrition without breaking your calorie budget. The fibre helps with satiety, meaning you feel fuller for longer.
Related: Rice Calories Per 100g – Raw, Cooked & Every Type
What makes it particularly useful: very low calorie (23 cal/100g raw spinach), iron-rich, high fibre, good plant protein for a vegetable, pairs with everything. This combination of moderate calories and genuine nutritional value is exactly what sustainable Indian dieting looks like.
Related: Calories in Roti and Sabzi – Complete Indian Meal Guide
On a 1,500-calorie diet, you can comfortably include palak (spinach) sabzi at 1 to 2 meals. Pair it with a protein source like dal or paneer, and you have a balanced plate that fits your target without feeling like a compromise.
Palak (Spinach) Sabzi at 120 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How palak (spinach) sabzi fits in your daily calories
Here’s what including palak (spinach) sabzi looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 10% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 8% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 6% of your budget. Plenty of room for other meals and snacks.
Best time to eat palak (spinach) sabzi
Palak (Spinach) Sabzi at 120 calories is light enough for any meal or even as a substantial snack. It is one of those foods you do not need to overthink. Include it when you want it, track it loosely, and move on.
Who should (and shouldn’t) eat palak (spinach) sabzi regularly
Good choice for: very low calorie (23 cal/100g raw spinach), iron-rich, high fibre, good plant protein for a vegetable, pairs with everything. If any of these apply to you, including palak (spinach) sabzi in your weekly rotation makes nutritional sense beyond just calories.
For most people eating a normal Indian diet, palak (spinach) sabzi is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.
How to reduce calories when eating palak (spinach) sabzi
Cook with garlic tempering, not cream. Palak sautéed with garlic, cumin, and 1 tsp oil: 100-120 cal. Palak with cream and butter: 180-220 cal. The flavour difference is minimal. The calorie difference is not.
Aloo palak is heavier. Adding potato to palak increases the bowl from 120 to 180-200 cal. The potato adds starch and absorbs oil. If you want to keep it light, skip the aloo.
Dal palak is the best combo. Dal palak combines protein (9g from dal + 5g from palak) with iron and fibre. At 180 cal per bowl with 14g protein, it is one of the most nutritious bowls in Indian cooking.
Eat it 3-4 times a week. Palak is one of the few vegetables that is genuinely worth eating frequently. Iron, folate, vitamin K, fibre. Most Indians are iron-deficient. Palak sabzi 3-4 times a week addresses that directly.
Frequently asked questions
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Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.