Palak paneer vs paneer butter masala: calories and protein compared
Short answer: for fat loss pick palak paneer; for muscle gain paneer butter masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Palak paneer | Paneer butter masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 247 kcal | 304 kcal |
| Protein | 15 g | 16 g |
| Carbs | 7 g | 6 g |
| Fat | 19 g | 24 g |
| Protein per 100 kcal | 5.9 g | 5.2 g |
| Calories from fat | 68% | 72% |
What the numbers say
- Paneer butter masala has 57 kcal more a serving than palak paneer. One serving of paneer butter masala has the calories of about 1.2 servings of palak paneer.
- Protein is about the same (15 vs 16 g).
- For protein per calorie, palak paneer wins with 5.9 g per 100 kcal.
Which to pick
- Losing fat: Palak paneer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer butter masala, 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.