Tofu vs Paneer: Know the Secret Behind Healthier Product!

Paneer is a commonly used food item in India. Paneer and tofu are almost equal in taste, but they are vast differences between the two products in terms of nutrition, fat content and preparation materials. Paneer is prepared by curdling the milk with food acids such as lemon and vinegar and tofu, on the other hand, is prepared by coagulating soybean milk. Both of these products look similar in appearance. Paneer is referred to as the Indian cheese.  Indians love paneer and it is the widely consumed dairy product. Paneer is easily prepared at home without any complex procedure and tofu involves complex processes. Paneer is an excellent source of calcium. Check out what’s the healthier choice between tofu vs paneer!

Tofu was originated 2000 years ago from Chinese cuisine. Tofu is purely vegetarian and it is gaining popularity attributed to its high protein content. It is a versatile food product and can be included in a number of different dishes. It is white in colour and has a smooth texture. Paneer is a type of cheese that is soft and sold in freshly prepared form. Paneer is a healthy food as it contains all the goodness of milk.

tofu vs paneer benefits

Nutritional Differences in Tofu Vs Paneer:

When it comes to protein content

Paneer has a greater amount of protein content as compared to tofu. Paneer contains 18.2 gm of protein in its 100 gm and tofu, on the other hand, has about 6.9 gm of protein since it is made from soy milk. Paneer is an excellent food item for people who work on weight gain. Also, paneer contains animal based proteins and tofu contains plant based proteins.

Differences in fat content

As we know that paneer is used for weight loss diet plans as it keeps the stomach full for longer period of time, but in reality, paneer contains 20.8 gm of fat in 100 gm which is greater as compared to the fat content of tofu (2.7 gm of fat per 100 gm). According to this content, it is preferable to have tofu instead of paneer for people who are on a weight loss plan to avoid sacrificing the taste.

tofu vs paneer benefits

Number of calories

Paneer has high-calorie content as compared to tofu. A 100 g serving of paneer has 265 calories whereas tofu on the other hand only has 62 calories again proving its potential as an ideal weight loss food.

Carbohydrate content

Paneer is made from milk but has lower carbohydrate content. It is feasible for diabetic patients to consume paneer and not loading the carbohydrates of the body.

Iron content

Tofu is rich in iron and paneer decreases the bioavailability of iron. Iron is an important component of haemoglobin.

Health benefits: Tofu vs Paneer?

tofu vs paneer benefits

From the nutritional constitution study of tofu and paneer, both the items are suitable for a human body in different medical conditions.

  • For Weight Loss: Tofu is a good substitution for paneer in the case of people who are following weight loss diet plan.
  • For Lactose Intolerant: The people who suffer from lactose intolerance cannot eat paneer, but they certainly can have tofu in place of paneer.
  • High Protein and Calcium: It is not advisable to completely put out paneer from the diet because of its high protein and calcium content.
  • Diabetic Recipes: It is preferable for diabetes to switch to paneer from tofu because of its high carbohydrate content.
  • During Pregnancy: Tofu can be beneficial for women suffering a loss of appetite during pregnancy due to morning sickness.
  • Menopause: Women seeking relief from menopause symptoms and to minimise risk for osteoporosis and other post-menopause-related health conditions often turn to tofu and other soy products.
  • Anti-Ageing Properties: Tofu prevents ageing as it contains vegetable proteins which keep the constant complexion of the skin as compared to the animal proteins which opens the skin pore wide.
  • Heart Disease Relaxant: Tofu also provides selenium, a powerful antioxidant and heart healthy omega3 fatty acids. It also contains a good amount of magnesium important for muscle relaxation.

Side effects of Tofu:

tofu vs paneer benefits
Types of Tofu
  • Thyroid problems: Soy contains phytoestrogens that are known to block absorption of synthetic thyroid hormone.
  • Cancer: Soy belongs to the category of Phyto-estrogenic plants for it contains compounds that mimic the function of the female hormone oestrogen. The soy-derived hormones may potentially cause the malignant tumours to multiply in number.
  • Brain damage, Loss of libido, Hair loss, Weight Gain, Malaise when consumed in excess.
  • Soy allergies: Soy is among the agricultural crops that have been genetically modified as well. GM foods have been linked to the increased incidence of food allergies.

Side effects of Paneer:

tofu vs paneer benefits

  • Kidney Problems: Paneer may be damaging to kidneys as eating a lot of protein can stress kidneys. While your body needs protein for energy, muscle building and immune function, eating cottage cheese in addition to other foods rich in other proteins may provide too much. Eating a high-protein diet over a long period can put stress on your kidneys, which can decrease the efficiency of its waste removal function.
  • Hypersensitive reactions to dairy products: Side effects of consuming cottage cheese when you have an allergy include skin reactions like hives and itching, facial swelling, breathing trouble and anaphylaxis.
  • Consuming cottage cheese as part of a diet high in sodium can cause hypertension, which can increase your risk of heart attack and stroke.

Still confused with healthier choice? Let our experts help you.