Paneer Cheese vs Tofu: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

More Calories in Paneer cheese

At first glance, you can see that in paneer cheese is much more calories than in tofu.

Paneer cheese has 321 kcal per 100g and tofu 76 kcal per 100g so it is pretty easy to calculate that the difference is about 322%.

In paneer cheese and in tofu most calories came from fat.

See tables below to compare paneer cheese with tofu in details.

Paneer cheese And Tofu Nutrition Difference

Tofu vs Paneer cheese: Vitamins and Minerals Comparison

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

More protein in paneer cheese

It is aslo easy to see see that in paneer cheese is more protein than in tofu.

There is 8.08g per 100g of tofu and 25g per 100g of paneer cheese so using simple math we can see that difference is about 209%.

More carbohydrates in paneer cheese

In paneer cheese is more carbohydrates than in tofu.

There is 1.87g/100g of carbohydrates in tofu and 3.57g/100g in paneer cheese so let me do the math for you again - difference is about 91%.

More fat in paneer cheese

In paneer cheese is more fats than in tofu.

The tables above show us that there is 4.78g/100g of fats in tofu and 25g/100g in paneer cheese. In this case difference is about 423%.

Paneer cheese

  • Calories321
  • Carbohydrates3.57 g
  • Fat25 g
  • Protein25 g
Paneer cheese calories per:
100g | ounce | standard serving size | half cup | 1 cube

Calories source

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


  • Calories76
  • Carbohydrates1.87 g
  • Fat4.78 g
  • Protein8.08 g
Tofu calories per:
100g | ounce | tablespoon | teaspoon | slice | cup | half cup

Calories source

  • 9% CARBS
  • 39% PROTEIN
  • 52% FAT

Vitamins: tofu vs paneer cheese

    Minerals: paneer cheese vs tofu

    Marcin Piotrowicz
    Author of this page
    Marcin Piotrowicz 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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