Palak paneer serving size, cups to grams and 30 g of protein
Here a serving of palak paneer is counted as 1 cup, which USDA weighs at 7.1 oz (200 g), with 202 calories and 10.8 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 19.5 oz (554 g), about 2 3/4 cups, with 559 calories.
Serving sizes of palak paneer
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 7.1 oz (200 g) | 202 calories | 10.8 g | 8.6 g | 14 g |
| 1 oz | 1 oz (28 g) | 29 calories | 1.5 g | 1.2 g | 2 g |
| 100 g | 3.5 oz (100 g) | 101 calories | 5.4 g | 4.3 g | 7 g |
Cups to grams
USDA weighs 1 cup of palak paneer at 200 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 7.1 oz (200 g) | 202 calories |
| 3/4 cup | 5.3 oz (150 g) | 152 calories |
| 2/3 cup | 4.7 oz (133 g) | 135 calories |
| 1/2 cup | 3.5 oz (100 g) | 101 calories |
| 1/3 cup | 2.4 oz (67 g) | 67 calories |
| 1/4 cup | 1.8 oz (50 g) | 50 calories |
| 1 tbsp | 12.5 g | 13 calories |
| 1 tsp | 4.2 g | 4 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.3 tbsp | 29 calories |
| 100 g (3.5 oz) | 1/2 cup | 101 calories |
| 1 lb (454 g) | 2 1/4 cups | 458 calories |
What 3.5 oz (100 g) of palak paneer looks like
3.5 oz (100 g) of palak paneer is 3.5 oz, or about 1/2 cup. It has 101 calories, 5.4 g protein, 4.3 g carbs and 7 g fat.
How much palak paneer for 30 g of protein
There is 5.4 g of protein in 3.5 oz (100 g) of palak paneer. 30 g of protein takes 19.5 oz (554 g), about 2 3/4 cups, which comes with 559 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 13 oz (369 g) | 1 3/4 cups | 373 calories |
| 30 g | 19.5 oz (554 g) | 2 3/4 cups | 559 calories |
| 40 g | 26 oz (738 g) | 3 2/3 cups | 745 calories |
| 50 g | 32.5 oz (923 g) | 4 2/3 cups | 932 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Palak paneer: Palak Paneer, FDC ID 2709631 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.