Home Diet A nutritional comparison between Paneer and Tofu, which one is ideal for you?

A nutritional comparison between Paneer and Tofu, which one is ideal for you?

by Shatakshi Gupta

Paneer(cottage cheese) versus Tofu is one of the popular debates among health geeks. Tofu and paneer are both high in protein, yet they have different nutritional benefits and origins. In a typical situation, deciding between the two is simple. People who count calories and keep track of their diet, on the other hand, have a more difficult time making a decision. To clarify things, let’s first look at how these two are manufactured and what the differences are between them.

How are they made?

Paneer or cottage cheese is a milk protein product. It may also contain processed cream to soften the texture, which provides your body with unnecessary fats. If you want a regular meal (calories) with some flavor, paneer is a better option than tofu.

Tofu is manufactured by curdling soybean milk into a low-fat block. Tofu can be found in the vegan section of most supermarkets. If you’re trying to lose weight and need to cut back on calories, tofu is a good option. Tofu has a substantial amount of calcium and protein despite having fewer calories. It’s also good for lactose intolerant people because it helps them meet their calcium needs.

Nutritional Profile:

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  • Tofu is the healthier option among both since it is high in vital amino acids, vitamin B1, and low in fats. Tofu is beneficial to persons with heart disease, diabetes, or who are trying to lose weight.
  • Tofu contains no cholesterol, however, paneer prepared from full cream milk might have up to 90 mg of cholesterol per 100 grams.
  • Tofu has both vitamin B1 and necessary amino acids, whereas paneer does not.
  • Paneer gives 18.3 grams of protein per 100 grams, whereas tofu has only 6.9 grams of protein per 100 grams. Tofu, however, is a preferable alternative for persons on a weight loss plan due to the high-fat content of paneer.
  • Iron bioavailability is reduced by paneer, although tofu is high in it. Iron is necessary for the maintenance of hemoglobin levels, as we all know. As a result, tofu may be beneficial to persons who suffer from anemia.


People who are allergic to soy should choose paneer, whereas those who are allergic to milk should choose tofu. If you’re a vegan, though, tofu is one of the best vegan protein sources. It’s not easy to choose between tofu and paneer because one isn’t necessarily healthier than the other. What is the better option for you is determined by your objectives and lifestyle. However, if you’re trying to lose weight, tofu is unquestionably the way to go. Rest assured, your dietician will advise you on what is best for your body.

Read more: Food Adulteration Can Make You Very Ill; Here’s How You Can Detect At Home

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