Biryani vs Palak Paneer

Per 100 g, Biryani has 140 kcal and 6 g protein, while Palak Paneer has 110 kcal and 7 g protein.

Biryani

140
kcal per 100 g
6 g protein

Palak Paneer

110
kcal per 100 g
7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g 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 Biryani Palak Paneer Difference
Calories Fewer calories for the same weight 140 kcal 110 kcal better 21%
Protein More protein helps with fullness and muscle 6 g 7 g better 14%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 4 g better 78%
Fat Lower fat means lower calorie density 4.8 g better 7.5 g 36%
Fiber More fibre improves fullness and digestion 0.6 g 1.5 g better 60%
Sugar Less sugar means a gentler blood-sugar response 0.8 g better 1 g 20%
"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?

Palak Paneer

Palak Paneer is the lighter choice at 110 kcal per 100 g against 140 for Biryani — about 21% fewer calories for the same weight on your plate. That does not make Biryani a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Palak Paneer

Palak Paneer is the stronger protein source, with 7 g per 100 g against 6 g for Biryani. To match that from Biryani you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Biryani vs Palak Paneer — common questions

Biryani has more calories — about 140 kcal per 100 g compared with 110 kcal for Palak Paneer.

Palak Paneer has more protein — 7 g per 100 g against 6 g for Biryani.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 140 for Biryani — about 21% fewer calories for the same weight on your plate. That does not make Biryani a bad food; it means the portion has to be smaller to fit the same calorie budget.

Palak Paneer is the stronger protein source, with 7 g per 100 g against 6 g for Biryani. To match that from Biryani you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 250 kcal and 13 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 Palak Paneer has the edge, mainly on calorie density. Per 100 g, Biryani has 140 kcal and 6 g protein, while Palak Paneer has 110 kcal and 7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Biryani nutrition & serving sizes
Full Palak Paneer nutrition & serving sizes

Other comparisons

Biryani vs Paratha Biryani vs Rajma Biryani vs Roti Biryani vs Dal Biryani vs Rice Biryani vs Chicken Curry

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.