Compare
Paneer (plain, raw) vs Tofu (firm)
Gram for calorie, Paneer (plain, raw) carries less protein per kcal than Tofu (firm) — 20 g protein for 323 kcal against 17.3 g for 159 kcal. For fat loss, where protein-per-calorie matters most, Tofu (firm) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Paneer (plain, raw) wins with 20 g against 17.3 g. On cost, Tofu (firm) is the cheaper way to hit a protein target — ₹37 per 20 g protein versus ₹38. Neither is "bad" — Paneer (plain, raw) is a dairy item and Tofu (firm) is a paneer & soy item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Paneer (plain, raw) | Tofu (firm) |
|---|---|---|
| Serving | 1 piece (100 g) | 100 g |
| Calories | 323 | 159 |
| Protein g | 20 | 17.3 |
| Carbs g | 4.5 | 2.8 |
| Fat g | 25 | 8.7 |
| Cost per serving | ₹38 | ₹32 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Paneer (plain, raw) or Tofu (firm)?
- Paneer (plain, raw) has 20 g protein per serving; Tofu (firm) has 17.3 g. Paneer (plain, raw) is ahead in absolute grams.
- Which is better for fat loss?
- Tofu (firm) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Tofu (firm) is the cheaper source of protein between the two, at current Indian retail prices.