Per 100 g, Paneer has 265 kcal and Tofu has 144 kcal. A typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein, and a typical serving of Tofu (1 katori, 100 g) has 144 kcal and 15.8 g protein.
Better for weight loss
Tofu
Tofu has 144 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories.
More protein per calorie
Tofu
Tofu gives 11 g protein per 100 kcal against 6.9 g for Paneer (15.8 g vs 18.3 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
More fibre per calorie
Tofu
Tofu gives 1.6 g fibre per 100 kcal against 0 g for Paneer (2.3 g vs 0 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Tofu is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Paneer | Tofu |
|---|---|---|
| Calories | 265 kcal | 144 kcal |
| Protein | 18.3 g | 15.8 g |
| Carbohydrates | 6.1 g | 4.3 g |
| Fat | 20.8 g | 8.7 g |
| Fibre | 0 g | 2.3 g |
| Sugar | 6.1 g | 0.6 g |
| Sodium | 22 mg | 14 mg |
| Calcium | 420 mg | 350 mg |
| Iron | 0.2 mg | 2.7 mg |
| Potassium | 138 mg | 121 mg |
| Vitamin C | 0 mg | 0.1 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Paneer, 1 katori (100 g)
265 kcal
18.3 g protein · 6.1 g carbs · 20.8 g fat · 0 g fibre
100 kcal = about 38 g
Full nutrition for Paneer →Tofu, 1 katori (100 g)
144 kcal
15.8 g protein · 4.3 g carbs · 8.7 g fat · 2.3 g fibre
100 kcal = about 69 g
Full nutrition for Tofu →Paneer has more: 265 kcal per 100 g against 144 kcal. A typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein, and a typical serving of Tofu (1 katori, 100 g) has 144 kcal and 15.8 g protein.
Tofu. Tofu has 144 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Tofu gives 11 g protein per 100 kcal against 6.9 g for Paneer (15.8 g vs 18.3 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
About 38 g of Paneer or 69 g of Tofu gives you 100 kcal.
Get an Indian diet plan with your exact portions of paneer, tofu and everything else you eat, built around your goal by NASM-certified Coach Himanshu.