Paneer vs Tempeh
Per 100 g, paneer gives 20 g protein for 296 calories, while tempeh gives 20 g for 193. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Paneer | Tempeh |
|---|---|---|
| Protein | 20 g | 20 g |
| Calories | 296 | 193 |
| Carbs | 3.4 g | 7.6 g |
| Fats | 22 g | 11 g |
| Protein density | 27% | 41% |
Which should you pick?
- Cutting or high-protein dieting: Tempeh — 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: Paneer at 3.4 g per 100 g.
- Lowest fat: Tempeh at 11 g per 100 g.
Frequently asked questions
- Which has more protein, paneer or tempeh?
- They are equal: both provide 20 g of protein per 100 g.
- Which is lower in calories?
- Tempeh is lighter at 193 kcal per 100 g, compared with 296 kcal.
- Which is better for cutting?
- Tempeh — about 41% 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 tempeh 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.