Dal Paratha vs Paneer Paratha

Per 100 g, Dal Paratha has 268 kcal and 6.8 g protein, while Paneer Paratha has 263 kcal and 8 g protein.

Dal Paratha

268
kcal per 100 g
6.8 g protein

Paneer Paratha

263
kcal per 100 g
8 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 Dal Paratha Paneer Paratha Difference
Calories Fewer calories for the same weight 268 kcal 263 kcal about the same
Protein More protein helps with fullness and muscle 6.8 g 8 g better 15%
Carbs Lower carbs suits low-carb and diabetic diets 30 g 24.3 g better 19%
Fat Lower fat means lower calorie density 13.1 g better 14.6 g 10%
Fiber More fibre improves fullness and digestion 6.5 g better 4 g 39%
Sugar Less sugar means a gentler blood-sugar response 1.4 g better 3.8 g 63%
"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?

Too close to call

Dal Paratha and Paneer Paratha land within a few percent of each other on calories (268 vs 263 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dal Paratha carries more fibre.

Which is better for muscle gain?

Paneer Paratha

Paneer Paratha is the stronger protein source, with 8 g per 100 g against 6.8 g for Dal Paratha. To match that from Dal Paratha 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.

Dal Paratha vs Paneer Paratha — common questions

Dal Paratha has more calories — about 268 kcal per 100 g compared with 263 kcal for Paneer Paratha.

Paneer Paratha has more protein — 8 g per 100 g against 6.8 g for Dal Paratha.

Dal Paratha and Paneer Paratha land within a few percent of each other on calories (268 vs 263 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dal Paratha carries more fibre.

Paneer Paratha is the stronger protein source, with 8 g per 100 g against 6.8 g for Dal Paratha. To match that from Dal Paratha 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 531 kcal and 14.8 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Dal Paratha has 268 kcal and 6.8 g protein, while Paneer Paratha has 263 kcal and 8 g protein.
Full Dal Paratha nutrition & serving sizes
Full Paneer Paratha nutrition & serving sizes

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.