Paneer vs Firm Tofu
Per 100 g, paneer gives 20 g protein for 296 calories, while firm tofu gives 17 g for 144. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Paneer | Firm Tofu |
|---|---|---|
| Protein | 20 g | 17 g |
| Calories | 296 | 144 |
| Carbs | 3.4 g | 2.8 g |
| Fats | 22 g | 8.7 g |
| Protein density | 27% | 47% |
Which should you pick?
- Cutting or high-protein dieting: Firm Tofu — more protein per calorie.
- Bulking or hard training days: Paneer packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Firm Tofu at 2.8 g per 100 g.
- Lowest fat: Firm Tofu at 8.7 g per 100 g.
Frequently asked questions
- Which has more protein, paneer or firm tofu?
- Paneer has more protein — 20 g per 100 g versus 17 g.
- Which is lower in calories?
- Firm Tofu is lighter at 144 kcal per 100 g, compared with 296 kcal.
- Which is better for cutting?
- Firm Tofu — about 47% of its calories come from protein, versus 27% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap paneer for firm tofu in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.