Nutrition Comparison
Paneer (Cottage Cheese) vs Tofu (Firm)
Side-by-side nutrition face-off — all values per 100 grams
Calories
265 kcalvs76 kcal
Tofu (Firm) wins
Protein
18gvs8g
Paneer (Cottage Cheese) wins
Fat
20gvs4.3g
Tofu (Firm) wins
Paneer (Cottage Cheese)Tofu (Firm)
265 kcalCalories76 kcal
18gProtein8g
3.4gCarbs2g
20gFat4.3g
0gFiber0.3g
3.4gSugar0.6g
28mgSodium7mg
| Nutrient | Paneer (Cottage Cheese) | Tofu (Firm) | Winner |
|---|---|---|---|
| Calories | 265kcal | 76kcal | Tofu (Firm) |
| Protein | 18g | 8g | Paneer (Cottage Cheese) |
| Carbs | 3.4g | 2g | Paneer (Cottage Cheese) |
| Fat | 20g | 4.3g | Tofu (Firm) |
| Fiber | 0g | 0.3g | Tofu (Firm) |
| Sugar | 3.4g | 0.6g | Tofu (Firm) |
| Sodium | 28mg | 7mg | Tofu (Firm) |
Full Nutrition Info
Calories in Paneer (Cottage Cheese) →
Full Nutrition Info
Calories in Tofu (Firm) →
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Paneer (Cottage Cheese) or Tofu (Firm)?
Paneer (Cottage Cheese) has 265 kcal per 100g while Tofu (Firm) has 76 kcal per 100g. Tofu (Firm) is lower in calories by 189 kcal.
Which has more protein, Paneer (Cottage Cheese) or Tofu (Firm)?
Paneer (Cottage Cheese) has 18g of protein per 100g while Tofu (Firm) has 8g. Paneer (Cottage Cheese) is higher in protein.
Is Paneer (Cottage Cheese) healthier than Tofu (Firm)?
It depends on your goals. Paneer (Cottage Cheese) has 265 kcal, 18g protein, and 20g fat per 100g, while Tofu (Firm) has 76 kcal, 8g protein, and 4.3g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.