Methi Malai Paneer vs Palak Paneer

Per 100 g, Methi Malai Paneer has 195 kcal and 7.3 g protein, while Palak Paneer has 110 kcal and 7 g protein.

Methi Malai Paneer

195
kcal per 100 g
7.3 g protein

Palak Paneer

110
kcal per 100 g
7 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 Methi Malai Paneer Palak Paneer Difference
Calories Fewer calories for the same weight 195 kcal 110 kcal better 44%
Protein More protein helps with fullness and muscle 7.3 g 7 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 8.1 g 4 g better 51%
Fat Lower fat means lower calorie density 14.7 g 7.5 g better 49%
Fiber More fibre improves fullness and digestion 1.5 g 1.5 g about the same
Sugar Less sugar means a gentler blood-sugar response 6 g 1 g better 83%
"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?

Palak Paneer

Palak Paneer is the lighter choice at 110 kcal per 100 g against 195 for Methi Malai Paneer — about 44% fewer calories for the same weight on your plate. That does not make Methi Malai Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Palak Paneer

Both carry a similar amount of protein (7.3 g and 7 g per 100 g), so Palak Paneer takes it on the calorie cost — 6.4 g of protein per 100 kcal against 3.7 g. You get the same protein for less of your daily budget.

Methi Malai Paneer vs Palak Paneer — common questions

Methi Malai Paneer has more calories — about 195 kcal per 100 g compared with 110 kcal for Palak Paneer.

They are close. Methi Malai Paneer has 7.3 g and Palak Paneer has 7 g of protein per 100 g.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 195 for Methi Malai Paneer — about 44% fewer calories for the same weight on your plate. That does not make Methi Malai Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (7.3 g and 7 g per 100 g), so Palak Paneer takes it on the calorie cost — 6.4 g of protein per 100 kcal against 3.7 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 305 kcal and 14.3 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 Palak Paneer has the edge, mainly on calorie density. Per 100 g, Methi Malai Paneer has 195 kcal and 7.3 g protein, while Palak Paneer has 110 kcal and 7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Methi Malai Paneer nutrition & serving sizes
Full Palak 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.