Dal makhani vs paneer butter masala: calories and protein compared
Short answer: for fat loss pick dal makhani; for muscle gain paneer butter masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal makhani | Paneer butter masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 304 kcal |
| Protein | 10 g | 16 g |
| Carbs | 24 g | 6 g |
| Fat | 9 g | 24 g |
| Protein per 100 kcal | 4.7 g | 5.2 g |
| Calories from fat | 37% | 72% |
What the numbers say
- Paneer butter masala has 92 kcal more a serving than dal makhani. One serving of paneer butter masala has the calories of about 1.4 servings of dal makhani.
- Paneer butter masala has more protein: 16 g vs 10 g.
- For protein per calorie, paneer butter masala wins with 5.2 g per 100 kcal.
Which to pick
- Losing fat: Dal makhani, because it is lighter and the protein difference is small.
- Building muscle: Paneer butter masala, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.