Chicken vs Paneer: Which Has More Protein?
The Great Protein Debate
When it comes to high-protein meal prep in South Asian cuisine, the debate almost always boils down to two heavyweights: Chicken and Paneer. But how do they actually stack up nutritionally?
Nutritional Breakdown (per 100g raw)
Chicken Breast (Skinless)
- Protein: ~31g
- Fat: ~3.6g
- Carbohydrates: 0g
- Calories: ~165 kcal
Paneer (Full Fat)
- Protein: ~18g
- Fat: ~20g
- Carbohydrates: ~3g
- Calories: ~260 kcal
The Verdict
If your goal is purely lean protein per calorie, Chicken Breast is the undisputed winner. It is practically pure protein.
However, Paneer is an exceptional vegetarian alternative. Because it is high in fat, it is extremely satiating and fits perfectly into Keto or low-carb diets. Paneer also consists largely of casein protein, making it a great slow-digesting meal before bed to prevent muscle breakdown.
At Indian Tiffin Service, our Gym Meals offer both. We utilize lean cooking methods for our Halal Chicken, and offer generous paneer portions for our vegetarian athletes.
Choose your protein source.
Browse our high-protein Gym Meals.