Palak Paneer vs Roti

Per 100 g, Palak Paneer has 110 kcal and 7 g protein, while Roti has 180 kcal and 6.8 g protein.

Palak Paneer

110
kcal per 100 g
7 g protein

Roti

180
kcal per 100 g
6.8 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 Roti Difference
Calories Fewer calories for the same weight 110 kcal better 180 kcal 39%
Protein More protein helps with fullness and muscle 7 g 6.8 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 4 g better 37.5 g 89%
Fat Lower fat means lower calorie density 7.5 g 1 g better 87%
Fiber More fibre improves fullness and digestion 1.5 g 5 g better 70%
Sugar Less sugar means a gentler blood-sugar response 1 g 0.8 g better 20%
"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 180 for Roti — about 39% fewer calories for the same weight on your plate. That does not make Roti 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

Both carry a similar amount of protein (7 g and 6.8 g per 100 g), so Palak Paneer takes it on the calorie cost — 6.4 g of protein per 100 kcal against 3.8 g. You get the same protein for less of your daily budget.

Palak Paneer vs Roti — common questions

Roti has more calories — about 180 kcal per 100 g compared with 110 kcal for Palak Paneer.

They are close. Palak Paneer has 7 g and Roti has 6.8 g of protein per 100 g.

Palak Paneer is the lighter choice at 110 kcal per 100 g against 180 for Roti — about 39% fewer calories for the same weight on your plate. That does not make Roti a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (7 g and 6.8 g per 100 g), so Palak Paneer takes it on the calorie cost — 6.4 g of protein per 100 kcal against 3.8 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 290 kcal and 13.8 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, Palak Paneer has 110 kcal and 7 g protein, while Roti has 180 kcal and 6.8 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 Roti 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.