Paneer vs Tofu: Which Is Better For Weight Loss?

When it comes to high-protein foods, Indians have long relied on paneer, or cottage cheese, a staple in everything from curries to salads. But in recent years, tofu, often called the ‘vegan paneer,' has found its way onto Indian plates, thanks to the growing popularity of plant-based diets. Both look alike and are rich in protein, but nutritionally, they differ in subtle yet significant ways. If you are trying to lose weight or improve muscle tone, choosing between paneer and tofu can make a real difference. The best part is that you can easily find several paneer and tofu dishes on your favourite food delivery app. It is easy and super convenient. However, if you want to specifically know which would help your body, here is how these two are different in terms of nutrition and overall weight-loss benefits.

Nutritional Comparison

Before you decide which one deserves a regular spot in your meals, here's how they compare nutritionally (per 100g serving), as per the official website of USDA:

Paneer (Cottage Cheese)

• Calories: 98 kcal
• Protein: 11 g
• Fat: 4.22 g
• Carbs: 4.6 g
• Calcium: 31 per cent of the Daily Value (DV)

Tofu

• Calories: 76 kcal
• Protein: 8 g
• Fat: 4.78 g
• Carbs: 1.87 g
• Calcium: 53 per cent of the Daily Value

Paneer For Weight Loss | Can Paneer Help With Weight Loss

Paneer is a packed with nutrients that supports muscle growth and satiety, which are key factors in long-term weight management.

Why Paneer Helps With Weight Loss

1. High in protein: As per Bangalore based nutritionist, Dr. Anju Sood, "Cottage cheese is a dense source of protein. Iron and almost all essential minerals like calcium and magnesium are present in cottage cheese.” This is why paneer keeps you full for longer, curbing mid-meal cravings.
2. Rich in healthy fats: Low-fat paneer is packed with slow-digesting fats that help maintain energy balance.
3. Low in carbs: As mentioned above, paneer is perfect for low-carb or keto-style diets since it is low in carbs. This means, it won't give you any extra calories.

However, while choosing paneer, it is best to opt for low-fat or homemade paneer and avoid frying it. Combine it with vegetables or in grilled form to keep calories in check. This would make it wholesome and also help reduce your cravings for unhealthy food.

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Tofu For Weight Loss | Can We Eat Tofu While Weight Loss

Tofu, which is made with soy milk, is lighter, vegan-friendly, and a top choice for those looking to shed kilos while keeping meals satisfying.

Why Tofu Works For Weight Loss:

1. Low In Calories: At just 76 kcal per 100g, tofu supports a calorie deficit easily. So, you can easily eat it without worrying about the excess calories.
2. Good Protein Source: Helps preserve lean muscle mass during fat loss.
3. Contains Isoflavones:  As per a chapter published in The Journal of Nutrition, These plant compounds may help regulate metabolism and support heart health.

Pro Tip:

Go for firm tofu, which contains more protein and less water. Stir-fry, grill, or toss it into salads for a wholesome, low-fat meal.

Verdict: Paneer vs Tofu: Which Works Better For Weight Loss?

Both paneer and tofu have their benefits, but what to choose ultimately depends on your dietary goals.

1. Choose paneer if: You are vegetarian, need higher protein, or want a more filling food that supports strength training.
2. Choose tofu if: You are vegan, want a lighter option, or need to reduce fat intake for calorie control.

For most people, alternating between both works best. You can have tofu on lighter days and paneer on strength-training or high-protein days.

How To Include Paneer And Tofu In Your Diet

1. Breakfast: Add scrambled paneer or tofu bhurji with veggies for a protein-rich start.

2. Lunch: Use in salads, brown rice bowls, or grilled wraps. You can easily find several delicious salad recipes from your favourite food delivery app.

3. Dinner: Pair lightly sautéed tofu or paneer with soups or sautéed greens.

4. Snacks: Air-fry cubes with spices or add to smoothie bowls (tofu blends well).

How Much Paneer Or Tofu Should You Eat Daily?

1. Paneer: As per the experts, you can consume 50-100 grams of paneer everyday. Make sure it is made from low-fat milk to avoid calorie overload if you are on a diet.

2. Tofu: According to studies, eating a pound and a half of tofu every day could reduce your LDL (or "bad") cholesterol levels by roughly 3 per cent.

Balance them with fibre-rich vegetables and whole grains for a complete, gut-friendly meal.

Common Mistakes To Avoid With Paneer And Tofu

1. Overusing fried or processed paneer: Skip deep-fried cubes; opt for grilled or baked versions.

2. Buying flavoured tofu: Pre-seasoned tofu often contains sodium and additives. Choose plain, organic tofu instead.

3. Ignoring portion control: Even protein-rich foods can lead to calorie overload if eaten excessively.

4. Skipping variety: Rotate between both to get the best of dairy and soy-based proteins.

So, choose paneer or tofu for your weight loss as per your dietary requirements. However, before making any changes to your diet, it is best to consult a professional for overall well-being.

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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.