When we think about protein in any Indian household, the finger always points towards Paneer. For decades, paneer has been the singular source of protein for vegetarians in an Indian household. But with more and more people being protein-aware, the shift towards plant-based and vegan diets has also been gaining quite some traction. Tofu and tempeh have taken the centre-stage for vegans and those who prefer plant-based protein sources. As the protein makes its way to even popcorn now (Khloe Kardashian’s brand Khloud) and you try to reach your everyday protein goal somehow, it is important to know which is the right choice to make, paneer, tofu or tempeh? And we are here to break it down for you, so you can build muscle in peace without any worry.

Let’s start with the famous ones first, Tofu is a derivative of soybeans and is also known as bean curd. It is made by curdling fresh soya milk and then the mixture is pressed into a solid block, which is then cooled to make tofu. This is also somewhat similar to how paneer is made traditionally, just that here, cow milk is used.

Tofu v/s Paneer

A 100-gram block of tofu consists roughly 78 calories and offers 8 grams of protein. A 100-gram serving of paneer consists of around 265-321 calories and offers 18-25 grams of protein. When it comes to overall health, tofu is considered better due to its low calorie and low fat content as compared to paneer. Along with this tofu also consists of nine essential amino acids that are required by the body for its growth.

Tofu and tempeh both are prepared using soybeans but the process of preparation is different. Tofu is made by curdling soy milk, and results in a mild, neutral-flavoured, soft textured block that absorbs flavours easily. Tempeh is made with fermented whole soybeans, and carries a nutty, earthy flavour along with a chewier and firmer texture. As per 100-gram serving comparison, tempeh contains approximately 19 grams of protein with 167 calories and tofu has 8 grams of protein with 78 calories.

While tofu is lower in calories and higher in calcium, both tempeh and tofu are good sources of plant based protein. Tempeh alo has a higher protein content and is rich in fibre. Along with this it also offers more gut-friendly benefits due to its fermentation process.

So, if you are someone who is looking for meeting everyday protein needs along with adding healthy fats to the diet, paneer is your go-to. If you are looking for plant-based protein and your goal is weight loss, you should pick tofu. And if you are someone who has a sensitive stomach or suffers from IBS, then tempeh is the best pick for you.