Tofu vs Paneer: Which One Should You Choose

By: Niharika Khurana

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Paneer has been a staple in vegetarian diets for years, but tofu is becoming more popular. Which one is healthier? Let us break down their nutrition, benefits, and best uses.

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What Are They?

Paneer is a fresh cheese made from cow or goat milk, while tofu is made by curdling soy milk. Both are packed with protein, calcium, and iron.

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Calories And Nutrition

Tofu has 60-65 calories per 100g, while paneer has around 260. Tofu is lower in fat and higher in iron, making it a better choice for those watching their weight.

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Texture And Taste

Paneer is soft and rich due to its fat content. Tofu has a firm or silky texture and absorbs flavours well, but its mild taste is not for everyone.

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Health Benefits

Tofu is often recommended for weight loss, diabetics, and heart health. Paneer is rich in calcium, making it great for bones, but it is also higher in fat.

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How To Use Them?

Both can be stir-fried, tossed into salads, or made into bhurji. Paneer shines in rich curries, while tofu works well in soups, stir-fries, and vegan dishes.

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Tofu is a lighter, healthier option, while paneer is a tasty, protein-packed choice. Enjoy both in moderation to get the best of both worlds.

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For tofu shawarma recipe, click below:

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