Per 100 g, Paneer has 265 kcal and Chicken Breast has 165 kcal. A typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein, and a typical serving of Chicken Breast (1 piece, 100 g) has 165 kcal and 31 g protein.
Better for weight loss
Chicken Breast
Chicken Breast has 165 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories.
More protein per calorie
Chicken Breast
Chicken Breast gives 18.8 g protein per 100 kcal against 6.9 g for Paneer (31 g vs 18.3 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g). Add vegetables or salad to the meal.
For weight loss, Chicken Breast is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Paneer | Chicken Breast |
|---|---|---|
| Calories | 265 kcal | 165 kcal |
| Protein | 18.3 g | 31 g |
| Carbohydrates | 6.1 g | 0 g |
| Fat | 20.8 g | 3.6 g |
| Fibre | 0 g | 0 g |
| Sugar | 6.1 g | 0 g |
| Sodium | 22 mg | 74 mg |
| Calcium | 420 mg | 15 mg |
| Iron | 0.2 mg | 1 mg |
| Potassium | 138 mg | 256 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Paneer, 1 katori (100 g)
265 kcal
18.3 g protein · 6.1 g carbs · 20.8 g fat · 0 g fibre
100 kcal = about 38 g
Full nutrition for Paneer →Chicken Breast, 1 piece (100 g)
165 kcal
31 g protein · 0 g carbs · 3.6 g fat · 0 g fibre
100 kcal = about 61 g
Full nutrition for Chicken Breast →Paneer has more: 265 kcal per 100 g against 165 kcal. A typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein, and a typical serving of Chicken Breast (1 piece, 100 g) has 165 kcal and 31 g protein.
Chicken Breast. Chicken Breast has 165 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Chicken Breast gives 18.8 g protein per 100 kcal against 6.9 g for Paneer (31 g vs 18.3 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
About 38 g of Paneer or 61 g of Chicken Breast gives you 100 kcal.
Get an Indian diet plan with your exact portions of paneer, chicken breast and everything else you eat, built around your goal by NASM-certified Coach Himanshu.