Paneer Lababdar vs Paratha

Per 100 g, Paneer Lababdar has 105 kcal and 4 g protein, while Paratha has 300 kcal and 6.7 g protein.

Paneer Lababdar

105
kcal per 100 g
4 g protein

Paratha

300
kcal per 100 g
6.7 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 Lababdar Paratha Difference
Calories Fewer calories for the same weight 105 kcal better 300 kcal 65%
Protein More protein helps with fullness and muscle 4 g 6.7 g better 40%
Carbs Lower carbs suits low-carb and diabetic diets 3.4 g better 36.7 g 91%
Fat Lower fat means lower calorie density 8.5 g better 14.2 g 40%
Fiber More fibre improves fullness and digestion 1.1 g 2.5 g better 56%
Sugar Less sugar means a gentler blood-sugar response 1.9 g 0.8 g better 58%
"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 Lababdar

Paneer Lababdar is the lighter choice at 105 kcal per 100 g against 300 for Paratha — about 65% fewer calories for the same weight on your plate. That does not make Paratha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Paratha

Paratha is the stronger protein source, with 6.7 g per 100 g against 4 g for Paneer Lababdar. To match that from Paneer Lababdar you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Paneer Lababdar is more efficient per calorie (3.8 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Paneer Lababdar vs Paratha — common questions

Paratha has more calories — about 300 kcal per 100 g compared with 105 kcal for Paneer Lababdar.

Paratha has more protein — 6.7 g per 100 g against 4 g for Paneer Lababdar.

Paneer Lababdar is the lighter choice at 105 kcal per 100 g against 300 for Paratha — about 65% fewer calories for the same weight on your plate. That does not make Paratha a bad food; it means the portion has to be smaller to fit the same calorie budget.

Paratha is the stronger protein source, with 6.7 g per 100 g against 4 g for Paneer Lababdar. To match that from Paneer Lababdar you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Paneer Lababdar is more efficient per calorie (3.8 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 405 kcal and 10.7 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 Lababdar has the edge, mainly on calorie density. Per 100 g, Paneer Lababdar has 105 kcal and 4 g protein, while Paratha has 300 kcal and 6.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Paneer Lababdar nutrition & serving sizes
Full Paratha nutrition & serving sizes

Other comparisons

Paneer Lababdar 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.