Palak Raita vs Paneer

Per 100 g, Palak Raita has 53 kcal and 3.9 g protein, while Paneer has 265 kcal and 18.3 g protein.

Palak Raita

53
kcal per 100 g
3.9 g protein

Paneer

265
kcal per 100 g
18.3 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 Raita Paneer Difference
Calories Fewer calories for the same weight 53 kcal better 265 kcal 80%
Protein More protein helps with fullness and muscle 3.9 g 18.3 g better 79%
Carbs Lower carbs suits low-carb and diabetic diets 5.1 g 1.2 g better 77%
Fat Lower fat means lower calorie density 1.9 g better 20.8 g 91%
Fiber More fibre improves fullness and digestion 1.4 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 4 g 0 g better 100%
"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 Raita

Palak Raita is the lighter choice at 53 kcal per 100 g against 265 for Paneer — about 80% fewer calories for the same weight on your plate. That does not make Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Paneer

Paneer is the stronger protein source, with 18.3 g per 100 g against 3.9 g for Palak Raita. To match that from Palak Raita you would have to eat roughly 4.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Raita is more efficient per calorie (7.4 g of protein per 100 kcal against 6.9 g), so it is the better pick if you are also holding calories down.

Palak Raita vs Paneer — common questions

Paneer has more calories — about 265 kcal per 100 g compared with 53 kcal for Palak Raita.

Paneer has more protein — 18.3 g per 100 g against 3.9 g for Palak Raita.

Palak Raita is the lighter choice at 53 kcal per 100 g against 265 for Paneer — about 80% fewer calories for the same weight on your plate. That does not make Paneer a bad food; it means the portion has to be smaller to fit the same calorie budget.

Paneer is the stronger protein source, with 18.3 g per 100 g against 3.9 g for Palak Raita. To match that from Palak Raita you would have to eat roughly 4.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Raita is more efficient per calorie (7.4 g of protein per 100 kcal against 6.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 318 kcal and 22.2 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 Raita has the edge, mainly on calorie density. Per 100 g, Palak Raita has 53 kcal and 3.9 g protein, while Paneer has 265 kcal and 18.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Palak Raita nutrition & serving sizes
Full Paneer nutrition & serving sizes

Other comparisons

Palak Raita vs Curd

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.