Tofu vs Paneer: A nutrition faceoff

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Tofu is rich in protein and contains all the amino acids needed by the body. It contains fats, carbohydrates and a variety of vitamins and minerals.

100 grams of tofu contains 76 calories including 17 grams of protein, 3 grams of carbohydrates, 2 grams of fiber and 9 grams of fat. It also covers the daily value of Calcium 53%, Manganese 51%, Copper 42%, Vitamin A 18% and Magnesium 14%.

Tofu is extremely nutritious-dense because it contains a lot of nutrients in a small number of calories.

Its nutrient content varies depending on the solidification used to make it. Nigari-set tofu, for example, contains slightly more fat and potassium but less protein, fiber and calcium than calcium-set tofu.




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