Dal makhani vs matar paneer: calories and protein compared
Short answer: for fat loss pick dal makhani; for muscle gain matar paneer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal makhani | Matar paneer |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 270 kcal |
| Protein | 10 g | 14 g |
| Carbs | 24 g | 12 g |
| Fat | 9 g | 19 g |
| Protein per 100 kcal | 4.7 g | 5.2 g |
| Calories from fat | 37% | 62% |
What the numbers say
- Matar paneer has 58 kcal more a serving than dal makhani. One serving of matar paneer has the calories of about 1.3 servings of dal makhani.
- Matar paneer has more protein: 14 g vs 10 g.
- For protein per calorie, matar paneer wins with 5.2 g per 100 kcal.
Which to pick
- Losing fat: Dal makhani, because it is lighter and the protein difference is small.
- Building muscle: Matar paneer, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.