Dal tadka vs palak paneer: calories and protein compared
Short answer: for fat loss pick palak paneer; for muscle gain palak paneer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal tadka | Palak paneer |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 174 kcal | 247 kcal |
| Protein | 8 g | 15 g |
| Carbs | 22 g | 7 g |
| Fat | 6 g | 19 g |
| Protein per 100 kcal | 4.6 g | 5.9 g |
| Calories from fat | 29% | 68% |
What the numbers say
- Palak paneer has 73 kcal more a serving than dal tadka. One serving of palak paneer has the calories of about 1.4 servings of dal tadka.
- Palak paneer has more protein: 15 g vs 8 g.
- For protein per calorie, palak paneer wins with 5.9 g per 100 kcal.
Which to pick
- Losing fat: Palak paneer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Palak paneer, 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.