Paneer vs Soya Chunks
Per 100 g, paneer gives 20 g protein for 296 calories, while soya chunks gives 52 g for 345. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Paneer | Soya Chunks |
|---|---|---|
| Protein | 20 g | 52 g |
| Calories | 296 | 345 |
| Carbs | 3.4 g | 33 g |
| Fats | 22 g | 0.5 g |
| Protein density | 27% | 60% |
Which should you pick?
- Cutting or high-protein dieting: Soya Chunks — more protein per calorie.
- Bulking or hard training days: Soya Chunks packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Paneer at 3.4 g per 100 g.
- Lowest fat: Soya Chunks at 0.5 g per 100 g.
Frequently asked questions
- Which has more protein, paneer or soya chunks?
- Soya Chunks has more protein — 52 g per 100 g versus 20 g.
- Which is lower in calories?
- Paneer is lighter at 296 kcal per 100 g, compared with 345 kcal.
- Which is better for cutting?
- Soya Chunks — about 60% 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 soya chunks 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.