Matar Paneer vs Naan

Per 100 g, Matar Paneer has 135 kcal and 6.6 g protein, while Naan has 286 kcal and 8 g protein.

Matar Paneer

135
kcal per 100 g
6.6 g protein

Naan

286
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 Matar Paneer Naan Difference
Calories Fewer calories for the same weight 135 kcal better 286 kcal 53%
Protein More protein helps with fullness and muscle 6.6 g 8 g better 18%
Carbs Lower carbs suits low-carb and diabetic diets 9.3 g better 51.8 g 82%
Fat Lower fat means lower calorie density 7.7 g 5 g better 35%
Fiber More fibre improves fullness and digestion 3.3 g better 1.9 g 42%
Sugar Less sugar means a gentler blood-sugar response 3.9 g better 5.6 g 30%
"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?

Matar Paneer

Matar Paneer is the lighter choice at 135 kcal per 100 g against 286 for Naan — about 53% fewer calories for the same weight on your plate. That does not make Naan a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Naan

Naan is the stronger protein source, with 8 g per 100 g against 6.6 g for Matar Paneer. To match that from Matar 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. Worth noting the trade-off: Matar Paneer is more efficient per calorie (4.9 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Matar Paneer vs Naan — common questions

Naan has more calories — about 286 kcal per 100 g compared with 135 kcal for Matar Paneer.

Naan has more protein — 8 g per 100 g against 6.6 g for Matar Paneer.

Matar Paneer is the lighter choice at 135 kcal per 100 g against 286 for Naan — about 53% fewer calories for the same weight on your plate. That does not make Naan a bad food; it means the portion has to be smaller to fit the same calorie budget.

Naan is the stronger protein source, with 8 g per 100 g against 6.6 g for Matar Paneer. To match that from Matar 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. Worth noting the trade-off: Matar Paneer is more efficient per calorie (4.9 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 421 kcal and 14.6 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 Matar Paneer has the edge, mainly on calorie density. Per 100 g, Matar Paneer has 135 kcal and 6.6 g protein, while Naan has 286 kcal and 8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Matar Paneer nutrition & serving sizes
Full Naan nutrition & serving sizes

Other comparisons

Matar Paneer vs Palak Paneer

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.