Nowadays, soya paneer is very popular among fitness enthusiasts, vegetarians, and those who are allergic to dairy products. It is also known as tofu. Soya paneer (tofu) is made from soy milk, which is low in calories and packed with high-quality protein.
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Soya paneer is a plant-based alternative to paneer (cottage cheese). It is not only rich in protein but also a powerhouse of calcium, iron, magnesium, selenium, and other essential nutrients. Many fitness enthusiasts consume soya paneer before their workout to get an extra dose of protein and energy.
In this article, you will discover why soya paneer (tofu) is one of the best plant-based protein sources for a healthy lifestyle.
What is Soya Paneer (Tofu)?
Soya paneer is popularly known as tofu, which is made from soy milk. The process of making soya paneer involves curdling the soy milk and then pressing it to form a solid block.
It looks similar to traditional paneer (cottage cheese), but both its taste and nutritional value are quite different.
Soya paneer is a good substitute for traditional paneer (cottage cheese) and is a rich plant-based protein source.
It is especially beneficial for diabetic patients and for people who are allergic to dairy products.
Protein in 100g Soya Paneer
Tofu or soya paneer contains around 8-10 grams of protein per 100 grams. However, the exact amount of protein may vary depending on the brand and preparation methods.
To understand the nutritional value of 100 grams of tofu more clearly, let’s look at a diagram. This diagram shows the protein content along with other essential nutrients found in tofu and their respective values.
| Nutrients | Amount (per 100g) | Benefits |
| Protein | 8g – 12g | Muscle building, energy |
| Calories | 75 – 100 kcal | Low calorie food |
| Carbohydrates | 1g – 2g | Low carbs |
| Fat | 4g – 5g | Healthy fats |
| Calcium | 300mg – 350mg | Strong bones, teeth |
| Iron | 4mg – 5mg | Prevents anemia |
| Selenium | 10mcg – 15mcg | Antioxidant support |
| Magnesium | 30mg – 40mg | Muscle & nerve function |
Note:
Protein content and nutrition values depend on brand and preparation method.
Top Benefits of Soya Paneer (Tofu) Protein
Soya Paneer (Tofu) is highly beneficial for health because it is rich in protein and a great source of plant-based nutrition. It provides essential nutrients that support overall health and fitness.
Let’s explore some of the important health benefits of consuming Soya Paneer (Tofu):
- Highly rich in protein.
- Good for heart health.
- Vital to maintain strong teeth and bones.
- Low in calories, which helps in maintaining a healthy weight.
- Helps in repair and growth of muscles.
- Lactose-Free Alternative.
- Soya Paneer vs Dairy Paneer Protein Comparison
Soya Paneer vs Dairy Paneer Protein Comparison
Tofu and Paneer are commonly used by vegans and vegetarians in their diet.
Both may look similar in appearance, but their nutritional values and preparation methods are completely different.
A common question that always comes to mind is — “Which contains more protein — Soya Paneer (Tofu) or Dairy Paneer?”
Let’s check the comparison table to clear all your doubts:
| Nutrition Components | Soya Paneer (Tofu) per 100g | Dairy Paneer per 100g |
| Protein | 8 – 10g approx | 18 – 21g approx |
| Fat | 4 – 5g | 20 – 25g |
| Calories | 76 – 100 kcal | 265 – 300 kcal |
| Carbohydrates | 2 – 3g | 3 – 4g |
| Lactose | Lactose Free | Contains Lactose |
| Calcium | 350 – 400mg | 480 – 500mg |
| Cholesterol | Cholesterol Free | 60 – 80mg |
| Suitable For | Vegan & Vegetarian | Vegetarian Only |
| Best For | Weight Loss, Low Fat Diet | Muscle Gain, Weight Gain |
| Source | Plant Based (Soy Milk) | Animal Based (Cow/Buffalo Milk) |
Note: Soya Paneer (Tofu) contains a lesser amount of protein compared to traditional dairy paneer. However, the exact protein content may vary depending on the brand, manufacturing process, and ingredients used.
Conclusion
Tofu and Paneer both are healthy and rich sources of protein. However, tofu generally contains less protein compared to traditional dairy paneer.
If you follow a vegan lifestyle, then tofu is the best plant-based protein option for you. But if you want a high-protein source for muscle growth or fitness goals, then traditional dairy paneer is a better choice.
Note: Always choose according to your fitness goal and lifestyle.
FAQs (Frequently Asked Questions)
Q1. Tofu Protein per 100g?
Tofu protein content depends on brand and quality. But on average, 100 grams of tofu contains around 8 to 10 grams of protein.
Q2. Soya Paneer Price?
The price of soya paneer (tofu) in India ranges between ₹50 to ₹100 for a 200 to 250 gram pack. The price may vary depending on the brand and quality.
Q3. White Soya Paneer Protein Per 100g?
White soya paneer contains around 15 to 20 grams of protein per 100 grams. The exact protein content may vary depending on the quality, brand, and manufacturing process of the tofu.
Q4. Soya Paneer Calories Per 100g?
Soya paneer (tofu) contains approximately 120 to 150 calories per 100 grams. The calorie content may vary slightly depending on the brand and preparation style.
Q5. Soya Paneer Protein Per 100g in India?
Indian soya paneer (tofu) contains approximately 14 to 18 grams of protein per 100 grams. The protein content may vary depending on the brand, manufacturing process, and ingredients used.