Palak Paneer vs Matar Paneer

Both sides computed from the same table, at the serving each is actually eaten in.

Palak Paneer

173

kcal per 1 katori (150 g) · 115 kcal/100 g

Matar Paneer

240

kcal per 1 katori (150 g) · 160 kcal/100 g

More energy-dense

The short answer

Which one is heavier

Per 100 g, matar paneer is heavier — 160 kcal against 115 kcal for palak paneer, about 39% more. Per real serving the picture changes: 1 katori of palak paneer is 173 kcal, while 1 katori of matar paneer is 240 kcal, because the portions are not the same size. On protein, matar paneer wins with 8.0 g per 100 g.

ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

ਨਾਲ-ਨਾਲ

	Palak Paneer	Matar Paneer
Serving assumed	1 katori · 150 g	1 katori · 150 g
Calories per serving	173	240
Calories per 100 g	115	160
Protein per 100 g	6.0 g	8.0 g
Carbs per 100 g	4.5 g	9.5 g
Fat per 100 g	7.5 g	10.0 g
Fibre per 100 g	1.9 g	2.4 g
Walking to burn one serving	40 ਮਿੰਟ	56 ਮਿੰਟ

ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

How two dishes are made comparable

Both columns start from the same source — the per-100 g rows for palak paneer and matar paneer in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
Each dish keeps its own serving weight: 1 katori at 150 g, 1 katori at 150 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.

Palak Paneer       115 kcal/100 g × 150 g ÷ 100 = 173 kcal
Matar Paneer       160 kcal/100 g × 150 g ÷ 100 = 240 kcal

The full method, and where it is weakest →

How to read this

Per-100 g comparisons flatter whatever is eaten in small portions. Matar Paneer is denser per gram, but people do not eat by the gram — palak paneer arrives as 1 katori and matar paneer as 1 katori, and that is where the real difference shows up.

Matar Paneer carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.

ਸਵਾਲ

Which has more calories, palak paneer or matar paneer?

Which has more protein, palak paneer or matar paneer?

Matar Paneer — 8.0 g per 100 g against 6.0 g. Per real serving that becomes 12.0 g in 1 katori against 9.0 g in 1 katori.

Why do the two comparisons disagree?

Because a per-100 g comparison flatters whatever is eaten in small portions. 1 katori of palak paneer weighs 150 g and 1 katori of matar paneer weighs 150 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.

Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.

ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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