Paneer vs Tomato Onion Raita

Per 100 g, Paneer has 265 kcal and 18.3 g protein, while Tomato Onion Raita has 59 kcal and 3.7 g protein.

Paneer

265
kcal per 100 g
18.3 g protein

Tomato Onion Raita

59
kcal per 100 g
3.7 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 Tomato Onion Raita Difference
Calories Fewer calories for the same weight 265 kcal 59 kcal better 78%
Protein More protein helps with fullness and muscle 18.3 g better 3.7 g 80%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 7.1 g 83%
Fat Lower fat means lower calorie density 20.8 g 1.9 g better 91%
Fiber More fibre improves fullness and digestion 0 g 1 g better 100%
Sugar Less sugar means a gentler blood-sugar response 0 g better 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?

Tomato Onion Raita

Tomato Onion Raita is the lighter choice at 59 kcal per 100 g against 265 for Paneer — about 78% 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 3.7 g for Tomato Onion Raita. To match that from Tomato Onion Raita you would have to eat roughly 4.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Paneer vs Tomato Onion Raita — common questions

Paneer has more calories — about 265 kcal per 100 g compared with 59 kcal for Tomato Onion Raita.

Paneer has more protein — 18.3 g per 100 g against 3.7 g for Tomato Onion Raita.

Tomato Onion Raita is the lighter choice at 59 kcal per 100 g against 265 for Paneer — about 78% 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 3.7 g for Tomato Onion Raita. To match that from Tomato Onion Raita you would have to eat roughly 4.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 324 kcal and 22 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 Tomato Onion Raita has the edge, mainly on calorie density. Per 100 g, Paneer has 265 kcal and 18.3 g protein, while Tomato Onion Raita has 59 kcal and 3.7 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 Tomato Onion Raita nutrition & serving sizes

Other comparisons

Paneer vs Curd Paneer vs Milk Paneer vs Cucumber 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.