Paneer Vs. Tofu: Which Is A Richer Source Of Protein?

India faces a protein-deficiency crisis, which affects 70-80% of the population, according to the Indian Medical Research Center. With the rising concern of protein deficiency, the two most popular vegetarian protein options on the market are most commonly confused. You may be wondering if I want to increase my protein intake, then which is better, paneer or tofu? Getting proper protein intake forms the basis of proper growth and functioning at optimal levels, so it is important to consume protein daily. As per the protein guidelines set by the Indian Medical Research Center and National Institute of Nutrition (NIN), the recommended dose of protein that is needed by adults stands at 0.8 to 1 g of protein per kilogram of body weight per day. And paneer and tofu, when consumed in moderation, can provide it, and your body should be able to absorb it. To figure out which is better, their nutrient profiles needs to be looked at closely. 

Paneer Vs. Tofu: Which Is Richer In Protein?

Paneer and tofu are both are rich plant-based sources of protein. Not only is their exact protein providing power under the lens, but their absorption quality also matters. When the body is wired differently, making sure you are able to absorb the protein in the paneer or tofu you are eating also determines the health benefits each of them can provide. In order to figure out which protein source is better, their individuals nutrient profiles may hold the key to make a definite decision. 

Nutritional Comparison Of Paneer And Tofu

The exact quantity of protein in tofu and paneer varies on the basis of their source. For paneer, the quality of the milk used to prepare it can increase or decrease its protein content. For tofu, the quality of the soybeans used to prepare it can impact the level of protein that it provides when consumed. According to the National Institute of Nutrition, the protein levels in paneer and tofu are as follows:

• Paneer: 18 to 25 grams based on the quality of milk used to produce it, per 100 g.
• Tofu: 0.66 to 0.83 grams of protein per kg of body weight.

If you look at the figures, paneer definitely has more protein, but whether you can process paneer effectively in your body will impact your protein intake. Tofu is generally considered healthier than paneer, as it is made from soy milk primarily, but there are also other variants of it available in the market. The protein level is an estimate based on the variants available, like vegetable tofu, silken tofu, firm tofu, and many more varieties.

Read More: These Combinations Of Paneer Can Lead To Weight Gain And Bloating, Says Nutritionist

Health Benefits Of Eating Paneer

While paneer is richer in protein and calcium, it is higher in fats and cholesterol. This means that if you have pre-existing medical conditions like heart disease, diabetes, or any other medical condition, then consulting a dietician or nutritionist is necessary to be safe. Here are the health benefits that eating paneer provides:

• Muscle Growth and Repair: According to the International Journal of Science and Research Archive, paneer is found to be a versatile vegetarian protein source. Through its high protein status, paneer can aid in muscle growth and repair. Especially if you lift weights and exercise every day, paneer can be easily processed by your body.
• Make Bone Health Better: As per the International Journal of Advanced Biochemistry Research (2025), paneer can provide calcium at about 200 to 250 mg per 100 g, essential for bone density and preventing osteoporosis.
• Boosts Gut Health: According to the Journal of Food Science and Technology (2025), paneer possesses probiotics like lactiplantibacillus plantarum that boost digestive health. This bacterium helps improve gut microbiota balance and is responsible for the effective breakdown of nutrients.

Read More: Why Indian Women Need More Protein? Here Is How To Get It The Right Way

Health Benefits Of Eating Tofu

Tofu is a rich source of plant-based protein that supports overall well-being when it is consumed in moderation. Some people may be allergic to soy and soy-based products, so consuming tofu is out of the question. So, always be careful of what is on your plate. While there may be certain side effects of consuming tofu, here are the health benefits it provides:

• Heart Healthy: Tofu is low in saturated fat and cholesterol-free, making it a heart-friendly option. While the soy protein intake has been shown to reduce LDL cholesterol and improve vascular health, the flavour needs to be enhanced to make it a part of the daily diet.
• Cancer Prevention: According to the Inchtech Open Journal, isoflavones in tofu act as phytoestrogens, reducing the risk of hormone-related cancers like breast and prostate cancer.
• Weight Management: Tofu is considered to be a low-calorie food, as it contains 76 kcal per 100 g and is high in protein, promoting the feeling of fullness and aiding in weight control.

Drawbacks Of Consuming Paneer And Tofu

Paneer and tofu are great sources of plant-based protein, but their excessive consumption can cause certain side effects. These can be:

• Excessive consumption of paneer can raise the amount of fat in your body and your cholesterol level as well.
• It can also result in excessive weight gain and spikes in blood sugar levels.
• There are many reports of adulteration in paneer, so controlling its quality is key when it is being consumed as part of the daily meals.

Paneer is richer in protein, but tofu is healthier when all of its properties are considered overall. The key lies in ensuring there is balanced inclusion of both, which can help address India's protein deficiency.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.