Paneer is made by curdling milk; tofu by curdling soy milk. They look similar, cook in similar ways and are both popular vegetarian proteins — but their calorie and fat content are very different.
Paneer vs tofu per 100 g
Paneer from IFCT 2017; tofu values for firm tofu (calcium-set) from USDA FoodData Central. Indian packaged tofu ranges widely — roughly 70–150 kcal and 8–17 g protein — so check your label.
| Per 100 g | Paneer | Firm tofu |
|---|---|---|
| Calories | 258 kcal | ≈ 144 kcal |
| Protein | 18.9 g | ≈ 17.3 g |
| Fat | 14.8 g | ≈ 8.7 g |
| Carbohydrates | 12.4 g | ≈ 2.8 g |
| Calcium | 476 mg | ≈ 680 mg (calcium-set) |
| Fibre | 0 g | ≈ 2 g |
Protein per calorie
| Food | Calories for 10 g protein | Grams for 20 g protein |
|---|---|---|
| Firm tofu | ≈ 83 kcal | ≈ 115 g |
| Low-fat paneer (typical label) | ≈ 90–110 kcal | ≈ 100–110 g |
| Full-fat paneer | ≈ 137 kcal | ≈ 106 g |
If you are counting calories, tofu gives the same protein for about 40% fewer calories. For full paneer numbers see 100 g paneer calories and protein.
Which is better for your goal?
| Goal | Better choice | Why |
|---|---|---|
| Weight loss | Tofu (or low-fat paneer) | Fewer calories and less fat for the same protein |
| Muscle gain / bulking | Either; paneer adds easy calories | Paneer's fat helps reach a calorie surplus |
| Heart health / cholesterol | Tofu | Less saturated fat |
| Calcium | Both are good sources | Choose calcium-set tofu |
| Lactose intolerance | Tofu | Paneer has small amounts of lactose |
| Taste in Indian dishes | Paneer | Creamier, holds masala well |
Still prefer paneer on a diet? That works with portions — see is paneer good for weight loss.
Swapping paneer for tofu in recipes
- Buy firm or extra-firm tofu for curries, tikka and bhurji.
- Press it: wrap in a cloth, place something heavy on top for 15–20 minutes.
- Cut into cubes and pan-sear or air-fry until golden before adding to masala.
- Add a spoon of curd or a little cream to the gravy if you miss paneer's richness.
Dishes that work well with tofu
- Tofu bhurji with onion, tomato and haldi
- Palak tofu
- Tofu tikka
- Matar tofu
- Tofu in kathi rolls
What about soya?
Tofu, soya chunks and soy milk come from the same bean. Soy foods eaten in normal amounts do not affect male hormones, according to a large 2021 meta-analysis. If you want the most protein per calorie, dry soya chunks beat both — see soya chunks protein. For a non-veg comparison, see dal vs chicken for protein.
Next step: See how much paneer or tofu fits your daily target with the protein calculator.
Explore the guide: Targets by goal, the best Indian protein foods and every protein article are in the protein guide. Compare any food in the Indian food calories and protein chart.
Key takeaways
- Paneer and firm tofu have similar protein per 100 g; paneer has about twice the calories.
- Tofu gives 10 g protein for about 83 kcal; full-fat paneer for about 137 kcal.
- Tofu suits weight loss; paneer suits bulking and classic Indian dishes.
- Indian packaged tofu varies — always check the label for protein per 100 g.
This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
