Gushtaba vs Shahi Paneer

Per 100 g, Gushtaba has 97 kcal and 6.3 g protein, while Shahi Paneer has 157 kcal and 5.1 g protein.

Gushtaba

97
kcal per 100 g
6.3 g protein

Shahi Paneer

157
kcal per 100 g
5.1 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 Gushtaba Shahi Paneer Difference
Calories Fewer calories for the same weight 97 kcal better 157 kcal 38%
Protein More protein helps with fullness and muscle 6.3 g better 5.1 g 19%
Carbs Lower carbs suits low-carb and diabetic diets 3.1 g better 6.7 g 54%
Fat Lower fat means lower calorie density 6.8 g better 12.3 g 45%
Fiber More fibre improves fullness and digestion 0.6 g 1.4 g better 57%
Sugar Less sugar means a gentler blood-sugar response 2.1 g better 5 g 58%
"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?

Gushtaba

Gushtaba is the lighter choice at 97 kcal per 100 g against 157 for Shahi Paneer — about 38% fewer calories for the same weight on your plate. That does not make Shahi Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Gushtaba

Gushtaba is the stronger protein source, with 6.3 g per 100 g against 5.1 g for Shahi Paneer. To match that from Shahi Paneer 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.

Gushtaba vs Shahi Paneer — common questions

Shahi Paneer has more calories — about 157 kcal per 100 g compared with 97 kcal for Gushtaba.

Gushtaba has more protein — 6.3 g per 100 g against 5.1 g for Shahi Paneer.

Gushtaba is the lighter choice at 97 kcal per 100 g against 157 for Shahi Paneer — about 38% fewer calories for the same weight on your plate. That does not make Shahi Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Gushtaba is the stronger protein source, with 6.3 g per 100 g against 5.1 g for Shahi Paneer. To match that from Shahi Paneer 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 254 kcal and 11.4 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 Gushtaba has the edge, mainly on calorie density. Per 100 g, Gushtaba has 97 kcal and 6.3 g protein, while Shahi Paneer has 157 kcal and 5.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Gushtaba nutrition & serving sizes
Full Shahi Paneer 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.