Moong Dal Cheela vs Palak Paneer

Per 100 g, Moong Dal Cheela has 97 kcal and 6.7 g protein, while Palak Paneer has 110 kcal and 7 g protein.

Moong Dal Cheela

97
kcal per 100 g
6.7 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 Moong Dal Cheela Palak Paneer Difference
Calories Fewer calories for the same weight 97 kcal better 110 kcal 12%
Protein More protein helps with fullness and muscle 6.7 g 7 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 12 g 4 g better 67%
Fat Lower fat means lower calorie density 2.3 g better 7.5 g 69%
Fiber More fibre improves fullness and digestion 2 g better 1.5 g 25%
Sugar Less sugar means a gentler blood-sugar response 1 g 1 g about the same
"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?

Moong Dal Cheela

Moong Dal Cheela is the lighter choice at 97 kcal per 100 g against 110 for Palak Paneer — about 12% fewer calories for the same weight on your plate. That does not make Palak Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moong Dal Cheela

Both carry a similar amount of protein (6.7 g and 7 g per 100 g), so Moong Dal Cheela takes it on the calorie cost — 6.9 g of protein per 100 kcal against 6.4 g. You get the same protein for less of your daily budget.

Moong Dal Cheela vs Palak Paneer — common questions

Palak Paneer has more calories — about 110 kcal per 100 g compared with 97 kcal for Moong Dal Cheela.

They are close. Moong Dal Cheela has 6.7 g and Palak Paneer has 7 g of protein per 100 g.

Moong Dal Cheela is the lighter choice at 97 kcal per 100 g against 110 for Palak Paneer — about 12% fewer calories for the same weight on your plate. That does not make Palak 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 (6.7 g and 7 g per 100 g), so Moong Dal Cheela takes it on the calorie cost — 6.9 g of protein per 100 kcal against 6.4 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 207 kcal and 13.7 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 Moong Dal Cheela has the edge, mainly on calorie density. Per 100 g, Moong Dal Cheela has 97 kcal and 6.7 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 Moong Dal Cheela nutrition & serving sizes
Full Palak Paneer nutrition & serving sizes

Other comparisons

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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.