Tofu (firm)

One serving of Tofu (firm) — 100 g — comes to 159 kcal, 17.3 g protein, 2.8 g carbs and 8.7 g fat. Scaled to 100 g it works out to 159 kcal and 17.3 g protein, which makes it dense in protein for a paneer & soy item. That single serving is about 10.6% of a 1,500 kcal day and 8% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.

Walking off Tofu (firm) takes roughly 3,975 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹32 a serving it costs about ₹37 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at breakfast, lunch, the evening snack slot and dinner. It's a genuinely high-protein choice for its calories and one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the paneer & soy category are Soya chunk sabzi (jain, no onion-garlic), Soy milk (unsweetened), Paneer sabzi (jain, tomato gravy, no onion-garlic), Paneer + makhana stir-fry (vrat) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.