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Paneer vs Tofu (Which is better for Weight Loss?)


Paneer vs Tofu, which is good for health and weight loss?

What is the difference? Is one better than another?

When to have what?


Let’s break it down & understand!


👉🏻 Understanding basics- Paneer is a fresh, non-aged cheese made from milk that has been curdled with lemon juice or another acid.

Tofu, on the other hand, is a bean curd made from soy milk. Like paneer, it’s curdled and pressed to form a block.


👉🏻 Macronutrients breakdown: While paneer is high in protein, it is also high in fat, specifically saturated fat. Tofu on the other hand is a leaner source of protein.

Below is a comparison table for easy reference:


👉🏻 Variability: Protein content in both paneer and tofu can vary, basis the amount of fat present in the milk to make paneer, and the texture of the tofu such as soft, firm or extra firm.

Best to check the ingredients at the back of the pack.


👉🏻 Micronutrients: While paneer is rich in calcium, Vit D & B12, tofu has iron & isoflavones (anti-oxidants)

Note that tofu has non-heme iron, which is not readily absorbed by the body & it's recommended to consume vitamin C rich foods to enhance absorption of iron from tofu


👉🏻 Saturated Fats: Paneer contains a notable amount of saturated fats, approximately 13 grams per 100 grams of paneer, in contrast to tofu, which contains around 0.7 grams of saturated fat.

Hence mindful consumption is key in case of paneer.


👉🏻 Paneer & Lactose Intolerance: Although less in quantity, it contains lactose, a type of sugar found in milk

Paneer suits most individuals with lactose intolerance. But those with more severity may experience digestive discomfort. Check for lactose-free options in that case


👉🏻 Soy Allergies and Tofu: If you’re a vegan and allergic to soy, include more of other legumes in your diet such as chickpeas or black chana. You can also try fermented soy protein sources such as tempeh


👉🏻 Which one's better- Paneer or Tofu? No one food is superior to another. Play on the strengths.

Incorporate paneer 2-3 times/week, tofu 4-5 times due to paneer's high saturated fats.

If you're trying to lose weight, tofu could be better.


Diversify to optimize micronutrients.


If you are looking to Lose Weight with health conditions at Home and do not want to give up your favourite food, checkout our programs here- PROGRAMS


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