Aam Panna vs Jaljeera

Per 100 g, Aam Panna has 36 kcal and 0.2 g protein, while Jaljeera has 30 kcal and 0.4 g protein.

Aam Panna

36
kcal per 100 ml
0.2 g protein

Jaljeera

30
kcal per 100 ml
0.4 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aam Panna Jaljeera Difference
Calories Fewer calories for the same weight 36 kcal 30 kcal better 16%
Protein More protein helps with fullness and muscle 0.2 g 0.4 g better 50%
Carbs Lower carbs suits low-carb and diabetic diets 9 g 6.7 g better 26%
Fat Lower fat means lower calorie density 0 g better 0.2 g 100%
Fiber More fibre improves fullness and digestion 0.6 g 1 g better 40%
Sugar Less sugar means a gentler blood-sugar response 7.5 g 5.7 g better 24%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Jaljeera

Jaljeera is the lighter choice at 30 kcal per 100 g against 36 for Aam Panna — about 16% fewer calories for the same weight on your plate. That does not make Aam Panna a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Jaljeera

Jaljeera is the stronger protein source, with 0.4 g per 100 g against 0.2 g for Aam Panna. To match that from Aam Panna you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aam Panna vs Jaljeera — common questions

Aam Panna has more calories — about 36 kcal per 100 g compared with 30 kcal for Jaljeera.

Jaljeera has more protein — 0.4 g per 100 g against 0.2 g for Aam Panna.

Jaljeera is the lighter choice at 30 kcal per 100 g against 36 for Aam Panna — about 16% fewer calories for the same weight on your plate. That does not make Aam Panna a bad food; it means the portion has to be smaller to fit the same calorie budget.

Jaljeera is the stronger protein source, with 0.4 g per 100 g against 0.2 g for Aam Panna. To match that from Aam Panna you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 66 kcal and 0.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Jaljeera has the edge, mainly on calorie density. Per 100 g, Aam Panna has 36 kcal and 0.2 g protein, while Jaljeera has 30 kcal and 0.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aam Panna nutrition & serving sizes
Full Jaljeera nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.