Palak paneer vs paneer bhurji: calories and protein compared
Short answer: for fat loss pick palak paneer; for muscle gain paneer bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Palak paneer | Paneer bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 247 kcal | 275 kcal |
| Protein | 15 g | 15 g |
| Carbs | 7 g | 5 g |
| Fat | 19 g | 22 g |
| Protein per 100 kcal | 5.9 g | 5.5 g |
| Calories from fat | 68% | 71% |
What the numbers say
- Paneer bhurji has 28 kcal more a serving than palak paneer. One serving of paneer bhurji has the calories of about 1.1 servings of palak paneer.
- Protein is about the same (15 vs 15 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: Paneer bhurji, 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.