• Today is: Friday, May 27, 2022

Tofu vs Paneer: Which is the Healthier Choice?

tofu vs paneer which is the healthier choice
HWC Team
May06/ 2015

Don’t we Indians just love paneer?  Paneer is the most widely consumed dairy product in India and is the main ingredient or part of so many of our dishes. It is not only a good source of calcium but also a superb source of protein.  But slowly and steadily, tofu too is making its way into our kitchens and our recipes.

Tofu is created from curdled soybean milk and is similar to paneer in appearance and taste.  Paneer can easily be made at home whereas tofu may be a little more complex to obtain. So which is better: tofu or paneer? Well, let’s find that out by reading the following:

In Terms of Protein

When it comes to the protein content in paneer and tofu, then we find that paneer has a lot more of it than the latter. While paneer consists of 18.2 gram of protein in its 100 grams, tofu has about 6.9 grams of protein since it is made from soy milk.

In Terms of Fat

Paneer may make you full really fast and that is because of fact that it contains 20.8 grams of fat per 100 grams.  This is way higher than the 2.7 grams of fat content in tofu per 100 grams of it. This is one reason why tofu can be considered as a superb alternative or replacement to paneer for those who are trying to lose weight.

In Terms of Calcium

Tofu again fails to beat paneer when it comes to the calcium content present. A 100 gram serving of tofu has about 130 mg of calcium whereas on the other hand, a 100 gram serving of paneer has a generous 208 mg of calcium. Thus paneer is more calcium rich and is also a better food for building bones and teeth is concerned.

In Terms of Caloric Content

There is a huge difference in the number of calories present in tofu and paneer. While a 100 gram serving of paneer contains about 265 calories, a 100 gram serving of tofu consists of just 62 calories. This means in terms of calories, tofu is a smarter choice to incorporate in your food.

In Terms of Carbohydrates

Paneer, inspite of being made of milk contains lower carbs than tofu. In about 100 grams of paneer, there is just 1.2 gram of carbohydrates whereas on the other hand, in the same quantity of tofu, there is almost double the amount of carbohydrates present.

In Terms of Iron

On comparing tofu and paneer in terms of iron, we find that tofu contains more iron content than paneer. What happens is that paneer reduces the bioavailability of iron. This is why tofu can be included in the diet of someone who suffers from anemia.


Overall, for those who are on a weight loss diet or plan, tofu can prove to be a good replacement for paneer but moderate consumption of paneer is still advisable since it packs a lot of nutritional benefits.

HWC Team

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

thirteen + 8 =