Matar paneer vs paneer bhurji: calories and protein compared
Short answer: for fat loss pick matar paneer; for muscle gain paneer bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Matar paneer | Paneer bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 270 kcal | 275 kcal |
| Protein | 14 g | 15 g |
| Carbs | 12 g | 5 g |
| Fat | 19 g | 22 g |
| Protein per 100 kcal | 5.2 g | 5.5 g |
| Calories from fat | 62% | 71% |
What the numbers say
- Calories are close: 270 vs 275 kcal a serving.
- Protein is about the same (14 vs 15 g).
- For protein per calorie, paneer bhurji wins with 5.5 g per 100 kcal.
Which to pick
- Losing fat: Matar paneer, because it is lighter and the protein difference is small.
- Building muscle: Paneer bhurji, 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.