Paneer vs Sprouts Raita

Per 100 g, Paneer has 265 kcal and 18.3 g protein, while Sprouts Raita has 61 kcal and 4.6 g protein.

Paneer

265
kcal per 100 g
18.3 g protein

Sprouts Raita

61
kcal per 100 g
4.6 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 Sprouts Raita Difference
Calories Fewer calories for the same weight 265 kcal 61 kcal better 77%
Protein More protein helps with fullness and muscle 18.3 g better 4.6 g 75%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 6.1 g 80%
Fat Lower fat means lower calorie density 20.8 g 2.2 g better 89%
Fiber More fibre improves fullness and digestion 0 g 0.1 g better 100%
Sugar Less sugar means a gentler blood-sugar response 0 g better 5.6 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?

Sprouts Raita

Sprouts Raita is the lighter choice at 61 kcal per 100 g against 265 for Paneer — about 77% 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 4.6 g for Sprouts Raita. To match that from Sprouts Raita you would have to eat roughly 4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Sprouts Raita is more efficient per calorie (7.6 g of protein per 100 kcal against 6.9 g), so it is the better pick if you are also holding calories down.

Paneer vs Sprouts Raita — common questions

Paneer has more calories — about 265 kcal per 100 g compared with 61 kcal for Sprouts Raita.

Paneer has more protein — 18.3 g per 100 g against 4.6 g for Sprouts Raita.

Sprouts Raita is the lighter choice at 61 kcal per 100 g against 265 for Paneer — about 77% 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 4.6 g for Sprouts Raita. To match that from Sprouts Raita you would have to eat roughly 4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Sprouts Raita is more efficient per calorie (7.6 g of protein per 100 kcal against 6.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 326 kcal and 22.9 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 Sprouts Raita has the edge, mainly on calorie density. Per 100 g, Paneer has 265 kcal and 18.3 g protein, while Sprouts Raita has 61 kcal and 4.6 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 Sprouts 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.