Tofu vs paneer vs tempeh which has the highest amount of protein

Tofu vs paneer vs tempeh which has the highest amount of protein

Paneer has been a staple source of protein in vegetarian diets for years now. However, the last decade has seen a gradual shift towards plant-based and vegan diets, with tofu and tempeh taking a centre-stage. As protein takes the spotlight this year in terms of the most sought after food group, we wonder which of the three — paneer, tofu and tempeh — offers the highest amount of protein. Indianexpress.com reached out to Pratiksha Kadam, Chief Dietitian Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, who helped us get clarity.

Tofu vs Paneer

Also known as bean curd, tofu is a derivative of soybeans. “Made by curdling fresh soya milk, the mixture is then pressed into a solid block and then cooled to form tofu, similar to how paneer is made from milk traditionally. The liquid whey is discarded, and the curds are then pressed together to form a cohesive bond, thus forming the block of tofu that is available in the market,” she said.

While both paneer and tofu are known for their health benefits, Kadam revealed that tofu has higher nutritional benefits as compared to paneer. It is not just high in protein but contains all the nine essential amino acids required by the body for its growth and development. “A 100 grams serving of tofu provides around eight grams of protein while dishing out half the calories – 65-70 calories as that contained in paneer, which is around 260 calories,” she said.

Tempeh vs Tofu

However, Kadam said that tempeh is the most advantageous in terms of nutrients and protein content, especially when compared to tofu and paneer. “In terms of protein content, tempeh leads with approximately 19 grams of protein per 100 grams, with paneer following at 18 grams and tofu at approximately 10 grams,” she revealed.

According to her, the protein content in tempeh is higher because it is made from whole fermented soybeans, which has additional health benefits because its probiotics improve digestion and gut health. Besides, tempeh is a source of dietary fiber unlike tofu and paneer, and it is also better as a complete protein, meaning it contains all the essential amino acids.

Which is the healthiest protein?

She added that paneer offers ample proteins, but is is also rich in calcium and contains high amounts of saturated fats, which isn’t ideal for weight watchers or people with heart concerns.

On the other hand, Kadam shared that tofu is the healthiest of the three since it’s lower in fat and calories but provides the least protein content compared to tempeh. Hence, it can be concluded that tofu is the healthiest protein option, specifically for those looking for plant-based, rich in nutrients, and heart-friendly food.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.