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Paneer Vs Tofu: Exploring the Healthier Protein Source for Weight Loss

In Indian cuisine, paneer is made by curdling milk with lemon juice, vinegar, or yogurt and pressing it to remove excess whey.

By Newsd
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Paneer Vs Tofu

Exploring the Healthier Protein Source for Weight Loss: When it comes to protein sources, paneer and tofu often stand out as two popular options for weight loss and overall health improvement.

While both paneer and tofu offer valuable protein sources, let us look at the nutritional aspects of paneer and tofu to determine which is better for weight loss.


Making paneer in Indian cuisine involves curdling milk with yogurt, vinegar, or lemon juice and pressing it to remove extra whey.

A 100-gram serving of paneer contains around 18 grams of protein, 20 grams of fat, and 265 calories.

The high-fat content of paneer, particularly saturated fat, can be a concern for weight-conscious people.

Excess consumption of saturated fats can lead to weight gain and cardiovascular disease.

Nevertheless, paneer contains conjugated linoleic acid (CLA), a type of healthy fat linked to weight loss and improved body composition.


Bean curd, also known as tofu, is a soy-based product made by coagulating soy milk and pressing the resulting curds into soft, white blocks that are a staple in Asian cuisines.

A 100-gram serving of tofu contains about 8 grams of protein, 4 grams of fat, and 70 calories.

For those wishing to lose weight, tofu has relatively low calories and fat, as well as being cholesterol-free and containing heart-healthy unsaturated fats. In addition to being a good source of iron, calcium, and magnesium, it also offers additional health benefits.

What is healthier for weight loss?

Tofu has a slight edge over paneer when it comes to weight loss because of its lower calorie and fat content. However, both paneer and tofu can be healthy when consumed in moderation.

As an excellent plant-based alternative to paneer, tofu provides essential nutrients without the saturated fats found in dairy products, making it a good choice for vegetarians or vegans. Various cooking methods and flavour combinations can be used to prepare it, making it suitable for a variety of dishes.

For those who are not lactose intolerant and prefer the taste and texture of dairy products, paneer can still be enjoyed occasionally. You can reduce the impact paneer has on weight and overall health by making it yourself or choosing low-fat varieties.

Also Read: 6 Delectable Dishes to Savor at Home: Paneer Palooza


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