Per 100 g, Soya Chunks have 115 kcal and Paneer has 265 kcal. A typical serving of Soya Chunks (1 katori, 100 g) has 115 kcal and 17.5 g protein, and a typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein.
Better for weight loss
Soya Chunks
Soya Chunks have 115 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories.
More protein per calorie
Soya Chunks
Soya Chunks give 15.2 g protein per 100 kcal against 6.9 g for Paneer (17.5 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
Soya Chunks
Soya Chunks give 2.6 g fibre per 100 kcal against 0 g for Paneer (3 g vs 0 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Soya Chunks are the lighter pick. They also give 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 | Soya Chunks | Paneer |
|---|---|---|
| Calories | 115 kcal | 265 kcal |
| Protein | 17.5 g | 18.3 g |
| Carbohydrates | 9.9 g | 6.1 g |
| Fat | 0.5 g | 20.8 g |
| Fibre | 3 g | 0 g |
| Sugar | 2 g | 6.1 g |
| Sodium | 5 mg | 22 mg |
| Calcium | 120 mg | 420 mg |
| Iron | 6 mg | 0.2 mg |
| Potassium | 200 mg | 138 mg |
| Vitamin C | 0 mg | 0 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.
Soya Chunks, 1 katori (100 g)
115 kcal
17.5 g protein · 9.9 g carbs · 0.5 g fat · 3 g fibre
100 kcal = about 87 g
Full nutrition for Soya Chunks →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 →Paneer has more: 265 kcal per 100 g against 115 kcal. A typical serving of Soya Chunks (1 katori, 100 g) has 115 kcal and 17.5 g protein, and a typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein.
Soya Chunks. Soya Chunks have 115 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.
Soya Chunks give 15.2 g protein per 100 kcal against 6.9 g for Paneer (17.5 g vs 18.3 g per 100 g). That is a strong protein-to-calorie ratio for building or keeping muscle.
About 87 g of Soya Chunks or 38 g of Paneer gives you 100 kcal.
Get an Indian diet plan with your exact portions of soya chunks, paneer and everything else you eat, built around your goal by NASM-certified Coach Himanshu.