Keema Kofta Curry vs Shahi Paneer

Per 100 g, Keema Kofta Curry has 155 kcal and 9.8 g protein, while Shahi Paneer has 157 kcal and 5.1 g protein.

Keema Kofta Curry

155
kcal per 100 g
9.8 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 Keema Kofta Curry Shahi Paneer Difference
Calories Fewer calories for the same weight 155 kcal 157 kcal about the same
Protein More protein helps with fullness and muscle 9.8 g better 5.1 g 48%
Carbs Lower carbs suits low-carb and diabetic diets 5.7 g better 6.7 g 15%
Fat Lower fat means lower calorie density 10.4 g better 12.3 g 15%
Fiber More fibre improves fullness and digestion 1.5 g better 1.4 g 7%
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?

Too close to call

Keema Kofta Curry and Shahi Paneer land within a few percent of each other on calories (155 vs 157 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Keema Kofta Curry carries more fibre.

Which is better for muscle gain?

Keema Kofta Curry

Keema Kofta Curry is the stronger protein source, with 9.8 g per 100 g against 5.1 g for Shahi Paneer. To match that from Shahi Paneer you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Keema Kofta Curry vs Shahi Paneer — common questions

Shahi Paneer has more calories — about 157 kcal per 100 g compared with 155 kcal for Keema Kofta Curry.

Keema Kofta Curry has more protein — 9.8 g per 100 g against 5.1 g for Shahi Paneer.

Keema Kofta Curry and Shahi Paneer land within a few percent of each other on calories (155 vs 157 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Keema Kofta Curry carries more fibre.

Keema Kofta Curry is the stronger protein source, with 9.8 g per 100 g against 5.1 g for Shahi Paneer. To match that from Shahi Paneer you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 311 kcal and 14.9 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, Keema Kofta Curry has 155 kcal and 9.8 g protein, while Shahi Paneer has 157 kcal and 5.1 g protein.
Full Keema Kofta Curry 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.