Paneer vs Peanut Raita

Per 100 g, Paneer has 265 kcal and 18.3 g protein, while Peanut Raita has 151 kcal and 8.6 g protein.

Paneer

265
kcal per 100 g
18.3 g protein

Peanut Raita

151
kcal per 100 g
8.6 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 Peanut Raita Difference
Calories Fewer calories for the same weight 265 kcal 151 kcal better 43%
Protein More protein helps with fullness and muscle 18.3 g better 8.6 g 53%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 9.3 g 87%
Fat Lower fat means lower calorie density 20.8 g 9 g better 57%
Fiber More fibre improves fullness and digestion 0 g 1.9 g better 100%
Sugar Less sugar means a gentler blood-sugar response 0 g better 7.1 g 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?

Peanut Raita

Peanut Raita is the lighter choice at 151 kcal per 100 g against 265 for Paneer — about 43% 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 8.6 g for Peanut Raita. To match that from Peanut Raita you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Paneer vs Peanut Raita — common questions

Paneer has more calories — about 265 kcal per 100 g compared with 151 kcal for Peanut Raita.

Paneer has more protein — 18.3 g per 100 g against 8.6 g for Peanut Raita.

Peanut Raita is the lighter choice at 151 kcal per 100 g against 265 for Paneer — about 43% 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 8.6 g for Peanut Raita. To match that from Peanut Raita you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 416 kcal and 26.9 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 Peanut Raita has the edge, mainly on calorie density. Per 100 g, Paneer has 265 kcal and 18.3 g protein, while Peanut Raita has 151 kcal and 8.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Paneer nutrition & serving sizes
Full Peanut Raita nutrition & serving sizes

Other comparisons

Paneer vs Curd Paneer vs Cucumber Raita Paneer vs Milk Paneer vs Tomato Onion Raita

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.