Paneer Lababdar vs Roti

Per 100 g, Paneer Lababdar has 105 kcal and 4 g protein, while Roti has 180 kcal and 6.8 g protein.

Paneer Lababdar

105
kcal per 100 g
4 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 Lababdar Roti Difference
Calories Fewer calories for the same weight 105 kcal better 180 kcal 42%
Protein More protein helps with fullness and muscle 4 g 6.8 g better 41%
Carbs Lower carbs suits low-carb and diabetic diets 3.4 g better 37.5 g 91%
Fat Lower fat means lower calorie density 8.5 g 1 g better 88%
Fiber More fibre improves fullness and digestion 1.1 g 5 g better 78%
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 180 for Roti — about 42% 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 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.

Paneer Lababdar vs Roti — common questions

Roti has more calories — about 180 kcal per 100 g compared with 105 kcal for Paneer Lababdar.

Roti has more protein — 6.8 g per 100 g against 4 g for Paneer Lababdar.

Paneer Lababdar is the lighter choice at 105 kcal per 100 g against 180 for Roti — about 42% 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 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.

Yes. Combining them gives roughly 285 kcal and 10.8 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 Paneer Lababdar has the edge, mainly on calorie density. Per 100 g, Paneer Lababdar has 105 kcal and 4 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 Lababdar nutrition & serving sizes
Full Roti 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.