Oats vs Palak Paneer

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Palak Paneer has 110 kcal and 7 g protein.

Oats

375
kcal per 100 g
13.8 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 Oats Palak Paneer Difference
Calories Fewer calories for the same weight 375 kcal 110 kcal better 71%
Protein More protein helps with fullness and muscle 13.8 g better 7 g 49%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 4 g better 94%
Fat Lower fat means lower calorie density 6.3 g better 7.5 g 16%
Fiber More fibre improves fullness and digestion 10 g better 1.5 g 85%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 1 g better 60%
"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 375 for Oats — about 71% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 7 g for Palak Paneer. To match that from Palak Paneer 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: Palak Paneer is more efficient per calorie (6.4 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.

Oats vs Palak Paneer — common questions

Oats has more calories — about 375 kcal per 100 g compared with 110 kcal for Palak Paneer.

Oats has more protein — 13.8 g per 100 g against 7 g for Palak Paneer.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 375 for Oats — about 71% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 7 g for Palak Paneer. To match that from Palak Paneer 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: Palak Paneer is more efficient per calorie (6.4 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 485 kcal and 20.8 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, Oats has 375 kcal and 13.8 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 Oats 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.