Paneer Paratha vs Puran Poli

Per 100 g, Paneer Paratha has 263 kcal and 8 g protein, while Puran Poli has 367 kcal and 9.6 g protein.

Paneer Paratha

263
kcal per 100 g
8 g protein

Puran Poli

367
kcal per 100 g
9.6 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 Paratha Puran Poli Difference
Calories Fewer calories for the same weight 263 kcal better 367 kcal 28%
Protein More protein helps with fullness and muscle 8 g 9.6 g better 17%
Carbs Lower carbs suits low-carb and diabetic diets 24.3 g better 62.7 g 61%
Fat Lower fat means lower calorie density 14.6 g 7.9 g better 46%
Fiber More fibre improves fullness and digestion 4 g 8.1 g better 51%
Sugar Less sugar means a gentler blood-sugar response 3.8 g better 24.7 g 85%
"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 Paratha

Paneer Paratha is the lighter choice at 263 kcal per 100 g against 367 for Puran Poli — about 28% fewer calories for the same weight on your plate. That does not make Puran Poli a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Puran Poli

Puran Poli is the stronger protein source, with 9.6 g per 100 g against 8 g for Paneer Paratha. To match that from Paneer Paratha you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Paneer Paratha is more efficient per calorie (3 g of protein per 100 kcal against 2.6 g), so it is the better pick if you are also holding calories down.

Paneer Paratha vs Puran Poli — common questions

Puran Poli has more calories — about 367 kcal per 100 g compared with 263 kcal for Paneer Paratha.

Puran Poli has more protein — 9.6 g per 100 g against 8 g for Paneer Paratha.

Paneer Paratha is the lighter choice at 263 kcal per 100 g against 367 for Puran Poli — about 28% fewer calories for the same weight on your plate. That does not make Puran Poli a bad food; it means the portion has to be smaller to fit the same calorie budget.

Puran Poli is the stronger protein source, with 9.6 g per 100 g against 8 g for Paneer Paratha. To match that from Paneer Paratha you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Paneer Paratha is more efficient per calorie (3 g of protein per 100 kcal against 2.6 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 630 kcal and 17.6 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 Paratha has the edge, mainly on calorie density. Per 100 g, Paneer Paratha has 263 kcal and 8 g protein, while Puran Poli has 367 kcal and 9.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Paneer Paratha nutrition & serving sizes
Full Puran Poli nutrition & serving sizes

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.