Paneer vs tofu: Which is healthier for weight loss?

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.

• Paneer is one of the richest sources of proteins and fats, which gives it an excellent place in those diets which are low in carb or keto. The calcium will help keep the bones healthy, especially in children or older adults, according to Food and Nutrition Research. It also digests well in most people. The Journal of Dairy Research highlights paneer’s digestibility and nutritional benefits. However, paneer has a lot of saturated fats; thus, if consumed frequently, it may lead to heart problems.

• Nutrients reviews tofu as a nutrient-rich, heart-healthy protein source. Since it is low in fat and contains plant-based protein, it is a great option for vegans, vegetarians and weight loss enthusiasts.

• The isoflavones in tofu helps with regulating hormones, especially for postmenopausal women, although if you are allergic to soy you should avoid it at all costs.

Which is healthier?

The answer depends on your dietary needs and health goals.

• Choose paneer if you’re looking for a higher calorie and fat content to support muscle building or energy needs. It’s also ideal for low-carb diets and offers a creamy, mild flavour perfect for traditional Indian dishes.

• Choose tofu if you’re focusing on weight management or heart health. It’s also a great option for vegans, those who are lactose intolerant, or anyone looking for a low-calorie, high-iron protein source.

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.

• Curries: Paneer shines in dishes like paneer tikka masala or palak paneer, where it absorbs flavourful spices and gravies.


• Grilled or sautéed: Marinate paneer cubes in spices and grill or sauté them for a quick snack or salad topping.


• Stuffing: Crumbled paneer works wonderfully as a filling for parathas, samosas, or wraps.


• Pro tip: Avoid overcooking paneer, as it can turn rubbery and lose its creamy texture.

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.

• Stir-fries: Add tofu cubes to Asian-style stir-fries with vegetables and soy sauce for a healthy, protein-packed meal.


• Smoothies: Silken tofu can be blended into smoothies for a creamy texture and added protein.


• Grilled or baked: Marinate tofu in spices or sauces and bake or grill for a low-calorie snack.


• Scrambles: Crumbled tofu is a great vegan alternative to scrambled eggs.


• Pro tip: Press tofu before cooking to remove excess water and improve its texture for frying or baking.

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.