Paneer Do Pyaza vs Roti

Per 100 g, Paneer Do Pyaza has 128 kcal and 4.2 g protein, while Roti has 180 kcal and 6.8 g protein.

Paneer Do Pyaza

128
kcal per 100 g
4.2 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 Paneer Do Pyaza Roti Difference
Calories Fewer calories for the same weight 128 kcal better 180 kcal 29%
Protein More protein helps with fullness and muscle 4.2 g 6.8 g better 38%
Carbs Lower carbs suits low-carb and diabetic diets 3.4 g better 37.5 g 91%
Fat Lower fat means lower calorie density 10.9 g 1 g better 91%
Fiber More fibre improves fullness and digestion 0.9 g 5 g better 82%
Sugar Less sugar means a gentler blood-sugar response 2.2 g 0.8 g better 64%
"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?

Paneer Do Pyaza

Paneer Do Pyaza is the lighter choice at 128 kcal per 100 g against 180 for Roti — about 29% 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?

Roti

Roti is the stronger protein source, with 6.8 g per 100 g against 4.2 g for Paneer Do Pyaza. To match that from Paneer Do Pyaza you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Paneer Do Pyaza vs Roti — common questions

Roti has more calories — about 180 kcal per 100 g compared with 128 kcal for Paneer Do Pyaza.

Roti has more protein — 6.8 g per 100 g against 4.2 g for Paneer Do Pyaza.

Paneer Do Pyaza is the lighter choice at 128 kcal per 100 g against 180 for Roti — about 29% 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.

Roti is the stronger protein source, with 6.8 g per 100 g against 4.2 g for Paneer Do Pyaza. To match that from Paneer Do Pyaza you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 308 kcal and 11 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 Paneer Do Pyaza has the edge, mainly on calorie density. Per 100 g, Paneer Do Pyaza has 128 kcal and 4.2 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 Paneer Do Pyaza nutrition & serving sizes
Full Roti nutrition & serving sizes

Other comparisons

Paneer Do Pyaza vs Palak Paneer

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.