By Garima Johar
August 10, 2026
Paneer and tofu are amongst the most popular protein sources for vegetarians. However, if you wonder what sets the two apart, here are your answers. Tap to learn the difference between paneer and tofu.
Tofu is made from soy milk by pressing curd into solid blocks. Paneer is made by curdling milk with acidic agents like lemon juice.
Tofu has a soft, custard-like consistency, depending on its water content. Paneer has a crumblier, slightly denser texture that holds its shape well in curries.
The options are rich sources of protein, with tofu offering around 8 grams per 100g and paneer boasting 18 grams per 100 g. Also, note that paneer carries more fat.
Tofu is a plant-based product, which makes it a vegan-friendly option. However, paneer, being made from milk, is suitable only for a vegetarian diet.
Tofu can be used in breakfast scrambles, salads, and even desserts. Paneer is a better option for curry-based cuisines.