Palak Paneer vs Rice

Per 100 g, Palak Paneer has 110 kcal and 7 g protein, while Rice has 120 kcal and 2.3 g protein.

Palak Paneer

110
kcal per 100 g
7 g protein

Rice

120
kcal per 100 g
2.3 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 Rice Difference
Calories Fewer calories for the same weight 110 kcal better 120 kcal 8%
Protein More protein helps with fullness and muscle 7 g better 2.3 g 67%
Carbs Lower carbs suits low-carb and diabetic diets 4 g better 26.7 g 85%
Fat Lower fat means lower calorie density 7.5 g 0.3 g better 96%
Fiber More fibre improves fullness and digestion 1.5 g better 0.4 g 73%
Sugar Less sugar means a gentler blood-sugar response 1 g 0.1 g better 90%
"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 120 for Rice — about 8% fewer calories for the same weight on your plate. That does not make Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Palak Paneer

Palak Paneer is the stronger protein source, with 7 g per 100 g against 2.3 g for Rice. To match that from Rice you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Palak Paneer vs Rice — common questions

Rice has more calories — about 120 kcal per 100 g compared with 110 kcal for Palak Paneer.

Palak Paneer has more protein — 7 g per 100 g against 2.3 g for Rice.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 120 for Rice — about 8% fewer calories for the same weight on your plate. That does not make Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Palak Paneer is the stronger protein source, with 7 g per 100 g against 2.3 g for Rice. To match that from Rice you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 230 kcal and 9.3 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, Palak Paneer has 110 kcal and 7 g protein, while Rice has 120 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Palak Paneer nutrition & serving sizes
Full Rice nutrition & serving sizes

Other comparisons

Palak Paneer vs Biryani Palak Paneer vs Paratha Palak Paneer vs Rajma Palak Paneer vs Roti Palak Paneer vs Dal Palak Paneer vs Chicken Curry

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.