Paneer vs Tofu: Which has more protein and is healthier

If you are a vegetarian and looking for a rich source of protein then tofu and paneer are said to be rich sources. After all, protein is the building block of a healthy body. And as per experts, while there are not enough sources of protein in vegetarian diet, it is often suggested to add more paneer in the daily diet to help balance the daily protein requirement. And similarly, for a vegan diet, tofu is referred to as a good source of protein. But, are paneer and tofu both equal in nutritional values? Which one is better? Let us find out.
What is paneer?
Paneer is a type of fresh cheese commonly used in Indian dishes and is made by curdling milk with a souring agent like lemon juice or vinegar, then draining and pressing the curds to form a firm, block-like texture.

Nutritional value of paneer
Calories: 100 grams of paneer contains approximately 265 kcals.
Protein: Around 18g of protein is found in 100 grams of paneer
Fat: About 20g of saturated fat is present in 100 grams of paneer
Carbohydrates: Around 1.2g of carbs is found in paneer
Other nutrients: It is a rich source of calcium, and fat-soluble vitamins A, D, E, and K

What is Tofu?
Tofu, also known as bean curd, is a food product made from coagulated soy milk. It comes in various textures, including silken (soft), firm, and extra firm.
Nutritional value of tofu
Calories: 100 grams of tofu contains approximately 76 kcals
Protein: Around 8g of protein is found in 100 grams of tofu
Fat: About 4.8g of unsaturated fat is present in per 100 grams of tofu
Carbohydrates: Around 1.9g of carbs is found in tofu
Other nutrients: It is rich in calcium, iron, magnesium, and other minerals
Paneer versus Tofu
Let us do a comparative study of paneer and tofu in terms of protein, fat, calcium, and calories
Protein Content:
Paneer: It is rich in protein per gram compared to tofu, making it a good source for those looking to increase their protein intake.
Tofu: Comparatively, it is lower in protein but is considered to be a good plant-based source.
Fat Content:
Paneer: It is higher in total fat and saturated fat, which can be a concern for heart health if consumed in large quantities.
Tofu: As per experts, it is proven to have lower total fat and contains mostly unsaturated fats, which are healthier for the heart.
Calories:
Paneer: As per nutritionists, paneer is higher in calories, which may be less suitable for those on a calorie-restricted diet.
Tofu: It is proven to be lower in calories, making it a better choice for weight management.
Calcium:
As far as calcium is concerned, both paneer and tofu are good sources of calcium, but the amount can vary based on the preparation methods.
Dietary uses As per experts, paneer is not suitable for vegans as it is a dairy product. But, tofu is suitable for vegans and vegetarians, making it more versatile for various dietary restrictions.
Digestibility: As per experts, those who are lactose intolerant might find it difficult to digest paneer, though it is lower in lactose than many other dairy products. On the other hand, tofu is generally easier to digest for most people and is lactose-free.
Which is rich in protein for weight loss?
They both are rich in protein, tofu (per 100g) offers 10g protein and is low in calories which is 76 kcal and almost zero cholesterol. On the other hand, paneer (per 100g) offers 18g protein but higher in calories, which is 265 kcal and fat. It is said that tofu is plant-based, rich in fiber, and easier to digest, making it ideal for weight loss and heart health. Paneer, being high in fat, is better for muscle gain but should be eaten in moderation for weight loss.
Final words
Tofu is generally considered the healthier option for most people due to its lower calorie and fat content, as well as its suitability for vegan and lactose-intolerant diets. On the other hand, paneer can be a good choice for those needing more protein and calcium, but it is suggested that paneer should be consumed in moderation due to its higher fat and calorie content. Also, the choice between paneer and tofu entirely depends on individual nutritional needs, dietary preferences, and health goals. And, one should always consult a certified nutritionist or a medical practitioner before making any dietary changes.