Tofu VS Paneer: Know The Difference Between The Protein Sources

By Garima Johar

October 11, 2025

Thanks to its protein-rich content, tofu has become a staple in every household. However, a significant underlying question remains – what is the difference between paneer and tofu? Read on to know more.

Ingredients

Tofu is made from soy milk by pressing curd into solid blocks. Paneer is made by curdling heated milk.

Texture

Tofu has a soft, custard-like consistency. Paneer has a crumblier, denser texture that holds its shape well.

Protein Content

Tofu offers around 8g of protein per 100g, and paneer boasts 18g. Note that paneer carries more fat and calories.

Dietary Alignments

Tofu is a plant-based product, which makes it a vegan-friendly option. However, paneer is made with milk.

Culinary Versatility

Tofu can be used in breakfast scrambles, salads, and even desserts. Paneer is a better option for curry-based cuisines.