Paneer is a go-to protein choice for vegetarians who are looking to improve their protein consumption, but is it really helping with weight loss if that’s your objective?
It’s Asian cousin, tofu, meanwhile, is low in fat with fewer calories, and may be a better option if you’re trying to keep the weight off while also upping your protein intake.
Whether you are looking for a high-fat, low-carb option for your keto diet, or a heart-healthy, plant-based protein source, both paneer and tofu can fit right into your lifestyle—you just need to know how to use them effectively.
Let’s understand the differences between paneer and tofu and help you make an informed choice about which is better suited for your fitness goals.
Nutritional comparison
Paneer and tofu are two different nutrition profiles that meet different dietary needs. Paneer, made from cow or buffalo milk, is high in calories, fat, and protein. A 100 gm serving of paneer provides about 265 calories, 18 gm of protein, and 20 gm of fat, which makes it ideal for people looking to gain weight or build muscle. Paneer is also a good source of calcium, supporting bone health, though it contains minimal carbohydrates and fibre.
Also read | Weight loss: 13 tips and tricks to lose weight without diet or exercise
Tofu, which is made from soybeans, is a lighter version with fewer calories and fat. A 100g serving of tofu has about 70 calories, 8 gm of protein, and 4 gm of fat. It's also high in iron, calcium, and dietary fibre, making it great for heart health and digestion.
Health benefits
Both paneer and tofu have unique health benefits depending on your nutritional goals and dietary restrictions.
Which is healthier?
The answer depends on your dietary needs and health goals.
How to use paneer
Paneer’s firm, creamy texture makes it a favourite for Indians. It holds its shape well when cooked, making it perfect for a variety of dishes.
How to use tofu
Tofu is incredibly versatile, adapting well to a variety of cuisines and cooking methods. It absorbs the flavours of marinades and spices, making it a great addition to many dishes.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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