Tofu Vs Paneer Nutritional Value: Tofu Or Paneer Which One Is Healthier, Is Tofu Better Than Paneer For Weight Loss


People often asked whether tofu can be substituted for paneer or what is the special difference between the two. 

The answer is that both are only alike in appearance. 

While tofu, known as bean curd, is prepared by compacting soy milk and then pressing the resulting curd into white concrete blocks of varying softness, paneer is made into whole or skimmed milk and firm blocks.

Made by pressing. The result is that the two look a lot alike. But are different in nature.

It should be noted that both are made from different ingredients- soy and milk. 

And while both are sources of protein, they also have different aromas. 

Many people cannot stand the smell of tofu. Let us know which of the two food is more healthy?

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Nutrition Facts of Tofu

Tofu contains pure protein and is very low in calories. 

OFU is also rich in iron content, vitamin B1 and provides all the essential amino acids that paneer lacks. 

Tofu is the only vegetarian protein source that provides all the essential amino acids. 

Tofu also has 0 cholesterol. Here are the nutrition facts of tofu:

Calories 29.4

Fat 1.6 grams

Saturated Fat 0.3 g

Carbs 1.1 grams

Fiber 0.3 g

Protein 3.4 grams

Nutrition Facts of Cheese

Paneer is high in fat and carbohydrates, giving the same amount of calories. 

Cholesterol levels are quite high due to the fact that paneer is rich in fat. 

Here are the nutrition facts of cottage cheese:

calories 104

Fat 8.7 grams

Saturated Fat 5.5 g

Carbs 5 grams

fiber 0

Protein 6.1 grams

health benefits of tofu

good source of protein

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Prevents heart disease

Improves bone health

Prevents prostate cancer

health benefits of cheese

Improves teeth and bones

Increase digestion power

rich in protein

Maintains blood sugar level

What to choose in Paneer and Tofu

Apart from lactose tolerant, cottage cheese can cause digestive problems in many people. 

Tofu is a boon for those who cannot easily eat paneer. 

On the other hand, there are people who may have problems with soy products including tofu. 

This is one of the most important factors in choosing between paneer and tofu.

Keep in mind that people with hypothyroidism, endometriosis, breast cancer, gynecomastia, kidney stones, etc. are advised to avoid soy as the effects of soy on these people can be negative. 

Also, people who have asthma, hay fever, diabetes or cystic fibrosis are at a higher risk of a reaction to soy consumption and need to avoid it.

There can be negative effects of consuming soy and tofu together with different medicines. 

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Including birth control, estrogen, blood thinners, antibiotics, and many more. 

This simply means that soy is not a good protein source for those who are sick and recovering.

Tofu or Paneer, What is the Healthier Option?

Tofu is a perfect choice for those who are not allergic to it but need a lean source of balanced protein. 

Remember that it is difficult to choose between tofu and paneer as both are highly nutritious and are not junk food. 

Which of the two should be eaten depends from person to person. 

If one is allergic or has some medical reasons for not being able to consume either of these, they can easily replace it with the other. 

Just keep in mind that when you replace your paneer and tofu with each other, don’t forget to count your protein or calorie intake.

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