Naan vs Paneer Lababdar

Per 100 g, Naan has 286 kcal and 8 g protein, while Paneer Lababdar has 105 kcal and 4 g protein.

Naan

286
kcal per 100 g
8 g protein

Paneer Lababdar

105
kcal per 100 g
4 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 Paneer Lababdar Difference
Calories Fewer calories for the same weight 286 kcal 105 kcal better 63%
Protein More protein helps with fullness and muscle 8 g better 4 g 50%
Carbs Lower carbs suits low-carb and diabetic diets 51.8 g 3.4 g better 93%
Fat Lower fat means lower calorie density 5 g better 8.5 g 41%
Fiber More fibre improves fullness and digestion 1.9 g better 1.1 g 42%
Sugar Less sugar means a gentler blood-sugar response 5.6 g 1.9 g better 66%
"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?

Paneer Lababdar

Paneer Lababdar is the lighter choice at 105 kcal per 100 g against 286 for Naan — about 63% 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 4 g for Paneer Lababdar. To match that from Paneer Lababdar you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Paneer Lababdar is more efficient per calorie (3.8 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 Paneer Lababdar — common questions

Naan has more calories — about 286 kcal per 100 g compared with 105 kcal for Paneer Lababdar.

Naan has more protein — 8 g per 100 g against 4 g for Paneer Lababdar.

Paneer Lababdar is the lighter choice at 105 kcal per 100 g against 286 for Naan — about 63% 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 4 g for Paneer Lababdar. To match that from Paneer Lababdar you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Paneer Lababdar is more efficient per calorie (3.8 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 392 kcal and 12 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 Paneer Lababdar has the edge, mainly on calorie density. Per 100 g, Naan has 286 kcal and 8 g protein, while Paneer Lababdar has 105 kcal and 4 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 Paneer Lababdar 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.