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Tofu Vs Paneer: Which One To Choose?

Learn some interesting facts about tofu and paneer and also find out which one is the healthier.

Binita Kumari
Tofu Vs Paneer
Tofu Vs Paneer

Paneer and Tofu are the greatest choices for those who want to live a healthy lifestyle, despite the fact that they are distantly related alternatives. These foods are certainly high in nutrients and extremely beneficial to human health. But, if one has to choose between the two, which should one choose?

To make things easier, here's a breakdown of the nutritional content, health benefits, and other benefits of paneer and tofu.

Nutritional Content of Tofu and Paneer

Each gram of protein and fat in 100 grams of paneer is 25 grams. It has 3.57 grams of carbohydrates but none of the necessary dietary fiber.

Tofu, on the other hand, has only 8.72 grams of fat, 17.3 grams of protein, and 2.78 grams of carbs per 100 grams.

Unlike paneer, tofu provides roughly 2.3 grams of fiber per 100 grams. Furthermore, the calcium content of tofu is higher than that of paneer. Another notable difference is that paneer lacks iron, whereas tofu has a significant amount.

Calorie Content

Calories are an important factor to consider when choosing foods. Calories are the units of measurement for the amount of energy present in a food item. More calorie-dense foods are thought to be more energizing and fuller and are frequently chosen by persons who need to track their calories for weight loss.

Paneer and tofu have a wide range of calorie counts. 100 grams of paneer has 321 calories, but 100 grams of tofu has only 144 calories. As can be seen, paneer contains more calories than tofu.

Health Benefits

Tofu is high in isoflavones, which have been shown to lower the risk of a variety of diseases. According to studies, eating foods high in isoflavones reduces the risk of osteoporosis, heart disease, and certain forms of cancer.

Paneer, on the other hand, is regarded as the greatest meat substitute due to its high protein and fat content. Paneer is high in vitamin D and calcium, both of which are beneficial to women, particularly those going through menopause. Sphingolipids found in paneer have been shown in tests to reduce the risk of colon and prostate cancer.

Tofu, which contains soy protein, can aid proper renal function; experts have discussed its advantages for those who have had kidney transplants or are on dialysis. Paneer's magnesium and phosphorus content help the digestive system work more efficiently. They improve digestion and promote the removal of waste from the body.

And the winner is…

Both. Both paneer and tofu are high in calcium and protein. By weight, paneer has more protein, calories, and fat, although the amount depends on the serving size.

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