Naan vs Palak Paneer

Per 100 g, Naan has 286 kcal and 8 g protein, while Palak Paneer has 110 kcal and 7 g protein.

Naan

286
kcal per 100 g
8 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 Naan Palak Paneer Difference
Calories Fewer calories for the same weight 286 kcal 110 kcal better 62%
Protein More protein helps with fullness and muscle 8 g better 7 g 13%
Carbs Lower carbs suits low-carb and diabetic diets 51.8 g 4 g better 92%
Fat Lower fat means lower calorie density 5 g better 7.5 g 33%
Fiber More fibre improves fullness and digestion 1.9 g better 1.5 g 21%
Sugar Less sugar means a gentler blood-sugar response 5.6 g 1 g better 82%
"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 286 for Naan — about 62% 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 7 g for Palak Paneer. To match that from Palak Paneer you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Paneer is more efficient per calorie (6.4 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Naan vs Palak Paneer — common questions

Naan has more calories — about 286 kcal per 100 g compared with 110 kcal for Palak Paneer.

Naan has more protein — 8 g per 100 g against 7 g for Palak Paneer.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 286 for Naan — about 62% 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 7 g for Palak Paneer. To match that from Palak Paneer you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Paneer is more efficient per calorie (6.4 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 396 kcal and 15 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, Naan has 286 kcal and 8 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 Naan nutrition & serving sizes
Full Palak Paneer nutrition & serving sizes

Other comparisons

Naan vs Paratha Naan vs Roti Naan vs Chicken Curry Naan vs Methi Thepla

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.