Dhokla vs Paneer Puff

Per 100 g, Dhokla has 135 kcal and 6 g protein, while Paneer Puff has 339 kcal and 7.6 g protein.

Dhokla

135
kcal per 100 g
6 g protein

Paneer Puff

339
kcal per 100 g
7.6 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 Dhokla Paneer Puff Difference
Calories Fewer calories for the same weight 135 kcal better 339 kcal 60%
Protein More protein helps with fullness and muscle 6 g 7.6 g better 21%
Carbs Lower carbs suits low-carb and diabetic diets 20 g better 22.8 g 12%
Fat Lower fat means lower calorie density 3.5 g better 24 g 85%
Fiber More fibre improves fullness and digestion 2 g better 1.1 g 45%
Sugar Less sugar means a gentler blood-sugar response 3 g better 4 g 25%
"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?

Dhokla

Dhokla is the lighter choice at 135 kcal per 100 g against 339 for Paneer Puff — about 60% fewer calories for the same weight on your plate. That does not make Paneer Puff a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Paneer Puff

Paneer Puff is the stronger protein source, with 7.6 g per 100 g against 6 g for Dhokla. To match that from Dhokla you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Dhokla is more efficient per calorie (4.4 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Dhokla vs Paneer Puff — common questions

Paneer Puff has more calories — about 339 kcal per 100 g compared with 135 kcal for Dhokla.

Paneer Puff has more protein — 7.6 g per 100 g against 6 g for Dhokla.

Dhokla is the lighter choice at 135 kcal per 100 g against 339 for Paneer Puff — about 60% fewer calories for the same weight on your plate. That does not make Paneer Puff a bad food; it means the portion has to be smaller to fit the same calorie budget.

Paneer Puff is the stronger protein source, with 7.6 g per 100 g against 6 g for Dhokla. To match that from Dhokla you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Dhokla is more efficient per calorie (4.4 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 474 kcal and 13.6 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 Dhokla has the edge, mainly on calorie density. Per 100 g, Dhokla has 135 kcal and 6 g protein, while Paneer Puff has 339 kcal and 7.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dhokla nutrition & serving sizes
Full Paneer Puff 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.