Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Saffron Road Palak Paneer, Medium: Longevity analysis

Updated 2026-10-19 · Saffron Road

Quick answer

Limit Frequency

Saffron Road palak paneer, medium received a Longevity Score of 68 out of 100 (limit frequency). Spinach and paneer base with whole-food ingredients, but high saturated fat and sodium for one meal. Strengths include spinach and tomato vegetable base, whole milk paneer provides protein, and recognizable whole-food ingredients, while main considerations include high saturated fat from cream and butter, sodium is high for one serving, and sunflower oil and refined rice add processing.

Longevity Score 68/100

What helped the score?

  • Spinach and tomato vegetable base
  • Whole milk paneer provides protein
  • Recognizable whole-food ingredients

What held the score back?

  • High saturated fat from cream and butter
  • Sodium is high for one serving
  • Sunflower oil and refined rice add processing

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Saffron Road Palak Paneer, Medium
Category
Prepared Meals (source: Frozen Dinners & Entrees)
GTIN / UPC
00857063002263
Serving size
283 g (10 oz)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Saffron Road

Palak Paneer, Medium

Limit Frequency

KarbCoach Recommendation

Limit Frequency

Spinach and paneer base with whole-food ingredients, but high saturated fat and sodium for one meal.

What Stands Out

High Sat. Fat

11g saturated fat

55% DV

High Protein

17g protein

34% DV

High Sodium

691mg sodium

30% DV

Refined Grains

refined basmati rice

Contains Seed Oils

expeller pressed sunflower oil

Good Fiber

3.1g fiber

11% DV

Whole Foods

spinach, onions

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Spinach and tomato vegetable base
  • Whole milk paneer provides protein
  • Recognizable whole-food ingredients
  • Low added sugar

Key Concerns

  • High saturated fat from cream and butter
  • Sodium is high for one serving
  • Sunflower oil and refined rice add processing
  • Calorie-dense per serving

Ingredient Signals

Primary protein

paneer (whole milk)

Whole-food ingredients

spinachonionstomatoesbasmati ricegingergarlicgreen chiliturmericfenugreek leavescumin seeds

Processing signals

creamunsalted butterwhole milk paneer with citric and acetic acidrefined basmati rice

Additives

citric acidacetic acid

Seed oils

expeller pressed sunflower oil

Ingredients

Ingredient list

SAUCE: SPINACH, ONIONS, TOMATOES, CREAM+. CONTAINS 2% OR LESS OF: EXPELLER PRESSED SUNFLOWER OIL, UNSALTED BUTTER+, SPICES, SEA SALT, GINGER, GARLIC, WATER, GREEN CHILI, TURMERIC, FENUGREEK LEAVES. CUMIN BASMATI RICE: BASMATI RICE, WATER, CUMIN SEEDS, EXPELLER PRESSED SUNFLOWER OIL, GINGER, GARLIC. PANEER: WHOLE MILK+, CITRIC ACID, ACETIC ACID.

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

399

20% DV

Total Carbs

39g

14% DV

Protein

17g

34% DV

Saturated Fat

11g

55% DV

Fiber

3.1g

11% DV

Net Carbs

35.9g

13% DV

Sugar

3g

Added Sugar

0g

0% DV

Total Fat

21g

27% DV

Sodium

691mg

30% DV

Unsaturated Fat

10g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories39920% DV
Total Carbs39g14% DV
Protein17g34% DV
Saturated Fat11g55% DV
Fiber3.1g11% DV
Net Carbs35.9g13% DV
Sugar3g—
Added Sugar0g0% DV
Total Fat21g27% DV
Sodium691mg30% DV
Unsaturated Fat10g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher net carbs (35.9g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Watch-outs

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher saturated fat (11g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Supportive

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.

    A supportive signal: Higher protein (17g)

    See more for this goal

  • Low Sugar Lifestyle

    Supportive

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the available data suggest this product may align in helpful ways.

    A supportive signal: Low sugar (3g)

    See more for this goal

  • Appetite & Portion Awareness

    Supportive

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.

    A supportive signal: Helpful protein (17g)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (39g)

    This product has 1 additional signal for this goal.

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Saffron Road Palak Paneer, Medium highly processed?

Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Saffron Road Palak Paneer, Medium shows about 3.11g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Saffron Road Palak Paneer, Medium: 0g added sugar per serving. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Spinach and tomato vegetable base; Whole milk paneer provides protein; Recognizable whole-food ingredients.

What prevented a perfect Longevity Score?

Key concerns noted include: High saturated fat from cream and butter; Sodium is high for one serving; Sunflower oil and refined rice add processing.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same prepared meals differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Prepared Meals, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

See how this item lines up with your goals

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