Palak Paneer vs Rajma

Per 100 g, Palak Paneer has 110 kcal and 7 g protein, while Rajma has 110 kcal and 6 g protein.

Palak Paneer

110
kcal per 100 g
7 g protein

Rajma

110
kcal per 100 g
6 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 Palak Paneer Rajma Difference
Calories Fewer calories for the same weight 110 kcal 110 kcal about the same
Protein More protein helps with fullness and muscle 7 g better 6 g 14%
Carbs Lower carbs suits low-carb and diabetic diets 4 g better 16 g 75%
Fat Lower fat means lower calorie density 7.5 g 2.3 g better 69%
Fiber More fibre improves fullness and digestion 1.5 g 4.3 g better 65%
Sugar Less sugar means a gentler blood-sugar response 1 g better 1.3 g 23%
"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?

Too close to call

Palak Paneer and Rajma land within a few percent of each other on calories (110 vs 110 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Rajma carries more fibre.

Which is better for muscle gain?

Palak Paneer

Palak Paneer is the stronger protein source, with 7 g per 100 g against 6 g for Rajma. To match that from Rajma you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Palak Paneer vs Rajma — common questions

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

Palak Paneer has more protein — 7 g per 100 g against 6 g for Rajma.

Palak Paneer and Rajma land within a few percent of each other on calories (110 vs 110 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Rajma carries more fibre.

Palak Paneer is the stronger protein source, with 7 g per 100 g against 6 g for Rajma. To match that from Rajma you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 220 kcal and 13 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Palak Paneer has 110 kcal and 7 g protein, while Rajma has 110 kcal and 6 g protein.
Full Palak Paneer nutrition & serving sizes
Full Rajma 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.