Vegetables · Nutrition Facts
Palak Nutrition Facts
Palak, or spinach, is a leafy green vegetable known for its high iron content and versatility in cooking. It is a staple in many cuisines and is rich in vitamins and minerals.
Pass it along
Share these facts
Send Palak nutrition information to someone who might find it useful.
23kcal
Calories
2.8g
Protein
3.6g
Carbs
0.4g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup cooked palak, 180g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 23kcal | 41.4kcal |
| Protein | 2.8g | 5g |
| Total Carbohydrates | 3.6g | 6.5g |
| Dietary Fiber | 2.2g | 4g |
| Sugars | 0.4g | 0.7g |
| Total Fat | 0.4g | 0.7g |
| Saturated Fat | 0.1g | 0.2g |
| Sodium | 14mg | 25.2mg |
| Water | 92.2g | 166g |
Adjust the serving size
Estimate nutrients in a portion of Palak. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup cooked palak (180 g). Enter 1–5000 g.
- Calories
- 41.4 kcal
- Protein
- 5.04 g
- Carbohydrates
- 6.48 g
- Fiber
- 3.96 g
- Sugars
- 0.72 g
- Fat
- 0.72 g
- Sodium
- 25.2 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
298% Daily Value
33% Daily Value
15% Daily Value
8% Daily Value
Serving ideas
- Saute with garlic and ginger for a flavorful side dish.
- Blend into a smoothie for a nutritious breakfast.
- Use in a spinach and feta omelet for a protein-packed meal.
Storage
Storage tip: Store palak in a plastic bag in the refrigerator for up to 3-4 days.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
Found an issue? Submit details using the correction form below or read our corrections policy.
Frequently asked questions
Is palak good for weight loss?
Can palak be eaten raw?
How much palak should I eat for iron intake?
More vegetables nutrition facts
Radicchio
Radicchio is a bitter, red-veined leaf vegetable related to chicory. It is notable for its high fiber and antioxidant content.
Spinach
Spinach is a leafy green vegetable known for its high nutritional value and versatility in cooking. It is rich in vitamins and minerals, making it a popular choice for health-conscious individuals.
Baby Spinach
Baby spinach is a nutrient-dense leafy green, rich in vitamins and minerals, making it a popular addition to salads and smoothies.
Patty Pan Squash
Patty pan squash, also known as scallop squash, is a unique, small, round squash with a flat top and scalloped edges. It is rich in vitamin C and low in calories, making it a nutritious addition to any meal.
Foods with similar micronutrients
Loquat
Loquat is a small, tangy fruit with a sweet, juicy flesh. Its high vitamin A and C content make it a nutritious snack.
Dried Apricots
Dried apricots are a concentrated source of nutrients, offering a sweet and chewy snack with a high fiber content and a moderate glycemic index.
Baby Bok Choy
Baby bok choy is a small, young version of bok choy, known for its tender leaves and mild, slightly sweet flavor. It is rich in vitamins and minerals, making it a nutritious addition to any meal.
Explore nearby foods
Padron Peppers
Padron peppers are a popular Spanish vegetable known for their mild, slightly smoky flavor. They are notable for their low calorie content and high vitamin C levels.
Painkiller
Painkillers are medications designed to relieve pain. They do not have significant nutritional value and are not typically consumed for their nutritional benefits.
Paloma
Paloma is a refreshing Mexican cocktail made with tequila, lime juice, and grapefruit soda. It is known for its vibrant flavor and hydrating properties.
Pan De Sal
Pan de sal is a small, round bread common in Filipino cuisine. It is notable for its high carbohydrate content and low fat content.
Often used together
Swiss Chard
Swiss chard is a leafy green vegetable known for its high nutritional value and versatility in cooking. It is rich in vitamins and minerals, making it a popular addition to many diets.
Collard Greens
Collard greens are a leafy green vegetable that is rich in vitamins and minerals, making them a nutritious addition to any diet.
Napa Cabbage
Napa cabbage, also known as Chinese cabbage, is a nutrient-dense leafy green that is low in calories and high in vitamins and minerals.
Help us keep this accurate
Spotted something off?
Tell us what may need correcting on the Palak page. The site owner may assess reports against available evidence; reports are not professional nutrition reviews.
Looking for another food?
Browse all foods