Paneer Cheese vs Tofu: Nutrition & Calories Compare



Paneer cheese  - calories, kcal, weight, nutrition
Paneer cheese  - calories, kcal, weight, nutrition

Paneer cheese vs Tofu
Nutrition Facts

Paneer Cheese
Serving size:
  change
standard serving size (122g)half cup (61g)1 cube (30g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Tofu
Serving size:
  change
tablespoon (20g)teaspoon (7g)slice (30g)cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Paneer Cheese vs Tofu 100g Compare


per 100gPaneer cheese Tofu
Calories321 76
Carbohydrates3.57 g1.87 g
Fat25 g4.78 g
Protein25 g8.08 g
Calcium407 mg350 mg
Potassium71 mg121 mg
Sodium18 mg7 mg

Discover the Unique Worlds of Paneer Cheese and Tofu

When it comes to versatile ingredients in the kitchen, paneer cheese and tofu stand out for their adaptability and nutritional benefits. These two have found their way into a myriad of dishes worldwide, offering texture and flavor that can enhance any meal. But what makes them so special, and how do they compare?

Paneer Cheese: A Staple in Indian Cuisine

Paneer cheese, a non-melting cheese, is a cornerstone of Indian cuisine. It's made by curdling milk with a food acid, such as lemon juice or vinegar, and then draining the whey. Unlike other cheeses, paneer is not aged, which gives it a fresh, milky flavor. It's particularly beloved in vegetarian dishes, where its firm texture can stand up to grilling, frying, and simmering. Beyond its culinary uses, paneer is also rich in protein and calcium, making it a nutritious addition to meals.

Tofu: A Plant-Based Protein Powerhouse

Tofu, or bean curd, is created by coagulating soy milk and then pressing the resulting curds into solid blocks. Originating from China, tofu has been a fundamental ingredient in Asian cuisines for centuries. Its mild flavor and remarkable ability to absorb the tastes of the ingredients it’s cooked with make it incredibly versatile. Nutritionally, tofu is celebrated for being low in calories but high in protein and iron, offering a fantastic plant-based protein option for vegetarians, vegans, and meat-eaters alike.

Paneer and Tofu: A Comparison

When deciding between paneer and tofu, consider not only the nutritional aspects but also the culinary applications and personal dietary goals. Here’s a brief comparison:

  • Calories: Paneer is higher in calories, with 321 calories per 100 grams, compared to tofu's 76 calories, making tofu a more diet-friendly option.
  • Protein: Both are excellent sources of protein, but paneer leads with 25 grams per 100 grams, versus tofu’s 8.08 grams, making paneer a better choice for high-protein diets.
  • Fat: Paneer has a significantly higher fat content, including saturated fat, which may be a consideration for those monitoring their fat intake.
  • Iron and Other Minerals: Tofu shines in its mineral content, offering more iron, magnesium, and potassium compared to paneer.
  • Dietary Restrictions: Tofu is a boon for those following a vegan diet or lactose intolerant, as it’s plant-based and dairy-free.

Both paneer and tofu are low in sugars and carbohydrates, making them suitable for a variety of dietary needs. They also offer essential vitamins and minerals, though their profiles differ.

Which One to Choose?

The choice between paneer and tofu largely depends on personal preference, dietary restrictions, and nutritional goals. If you're looking for a low-calorie, plant-based protein, tofu is an excellent choice. On the other hand, paneer may be more appealing if you're after a higher protein and calcium intake without concern for the higher fat content. Both can be delicious and nutritious parts of a balanced diet, offering versatility and health benefits in their unique ways.

In the end, why not experiment with both? Each brings something special to the table, from the rich, creamy texture of paneer to the subtle, absorbent qualities of tofu. By incorporating both into your diet, you can enjoy a wider range of flavors and nutritional benefits. Happy cooking!

Paneer cheese 100g

321kcal

Calories source

  • 4% CARBS.
  • 29% PROTEIN
  • 66% FAT

Tofu 100g

76kcal

Calories source

  • 9% CARBS
  • 39% PROTEIN
  • 52% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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