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Paneer, tofu and soya chunks are the three big vegetarian protein foods in Indian kitchens. They are not the same food, and which one suits you depends on whether you are counting calories, budget or taste. Here are the real numbers side by side.
| Food (per 100 g) | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Soya chunks (dry) | ~52 g | ~345 | ~15 g |
| Tofu (firm) | ~8–12 g | ~76–120 | ~8–10 g |
| Paneer (full-fat) | ~18 g | ~290 | ~6 g |
Paneer and soya chunks: our calculations from ICMR-NIN Indian Food Composition Tables 2017. Tofu is not in IFCT; its range is typical for firm tofu and varies a lot by brand, so check the pack. Soya chunks are measured dry; they swell about three times when soaked.
A hundred grams of dry soya chunks is far more than anyone eats. Here are the portions people actually cook:
| Typical serving | Protein | kcal |
|---|---|---|
| Soya chunks, 30 g dry (a full katori once soaked) | ~15.6 g | ~104 |
| Tofu, 150 g firm | ~12–18 g | ~115–180 |
| Paneer, 75 g | ~13.5 g | ~218 |
| Paneer, 100 g | ~18 g | ~290 |
| If you want… | Try |
|---|---|
| Most protein for fewest calories | Soya chunks |
| A light, mild food and a big portion | Tofu |
| Taste, fullness and calcium from dairy | Paneer in a measured 60–75 g |
| The tightest budget | Soya chunks |
The calories jump when paneer is deep-fried or cooked in cream. Crumble it into a bhurji or add cubes at the end of a tomato-onion gravy. Homemade paneer made from toned milk is lighter than most shop paneer. Weigh 75 g once so you know what it looks like.
Tofu has little flavour of its own. Press out the water, marinate in curd, haldi and chilli, then pan-sear. Or crumble it like paneer into a bhurji — the cooking method is the same.
Soak 30 g in hot water for 10 minutes, squeeze well, and add to a gravy, pulao or upma. Squeezing is what keeps the texture from being spongy. See soya chunk curry in seven dinners.
Answer six quick questions and get your daily calorie and protein target, plus a free Indian diet plan.
Get my free plan →Soya: moderate amounts as part of a varied diet are fine for most people. If you have a thyroid condition, kidney disease or a soy allergy, ask your doctor how much suits you.
Paneer: it is high in saturated fat. If you have high cholesterol or heart disease, stick to a measured portion and ask your doctor or dietitian.
Most of the protein in all three foods is good-quality, and you can still combine them with dal, curd and grains as usual. No single food is a magic bullet.
Per 100 g, paneer has more: about 18 g against roughly 8–12 g for firm tofu. Per calorie, tofu comes out ahead because it has far fewer calories.
Tofu is lighter and lets you eat a bigger portion for fewer calories. Paneer is more filling for some people, which can help them avoid snacking. In a measured portion either can work.
For protein per calorie and per rupee, yes. For taste, texture and calcium, many people prefer paneer. A mix across the week is a good plan.
For most adults, 50–100 g a day fits inside a balanced diet. If you have a heart or cholesterol condition, ask your doctor.
Log it in the tracker, or tell the coach — "75 gram paneer, do roti aur sabzi" — and see where you landed.
Track today Ask the coachServing figures on this page are our own calculations using standard home portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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