Chana Masala vs Paneer

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Paneer has 265 kcal and 18.3 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Paneer

265
kcal per 100 g
18.3 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 Chana Masala Paneer Difference
Calories Fewer calories for the same weight 120 kcal better 265 kcal 55%
Protein More protein helps with fullness and muscle 6 g 18.3 g better 67%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 1.2 g better 93%
Fat Lower fat means lower calorie density 3 g better 20.8 g 86%
Fiber More fibre improves fullness and digestion 5 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 2 g 0 g better 100%
"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?

Chana Masala

Chana Masala is the lighter choice at 120 kcal per 100 g against 265 for Paneer — about 55% fewer calories for the same weight on your plate. That does not make Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Paneer

Paneer is the stronger protein source, with 18.3 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Paneer — common questions

Paneer has more calories — about 265 kcal per 100 g compared with 120 kcal for Chana Masala.

Paneer has more protein — 18.3 g per 100 g against 6 g for Chana Masala.

Chana Masala is the lighter choice at 120 kcal per 100 g against 265 for Paneer — about 55% fewer calories for the same weight on your plate. That does not make Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Paneer is the stronger protein source, with 18.3 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 385 kcal and 24.3 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 Chana Masala has the edge, mainly on calorie density. Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Paneer has 265 kcal and 18.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Chana Masala nutrition & serving sizes
Full Paneer 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.