Tofu Vs Paneer: Which Is Better for Kid’s Growth?

As parents, you always want to make sure that your child is getting the best nutrition. Being an Indian, especially if you are a vegetarian, it can be very challenging to include more protein in the diet, as it plays an important role in children’s growth. Although paneer is now well known as a good protein source, tofu has recently been gaining popularity for its high-quality protein content. However, there is a lot of confusion regarding tofu vs paneer protein. Read along to explore the difference between paneer and tofu.

Table of Contents

1. What is Tofu?
2. What is Paneer?
3. Difference Between Paneer and Tofu
4. Tofu vs Paneer Protein
5. Best Ways to Include Tofu and Paneer in Kids’ Diets
6. Tofu Recipes for Kids
7. Paneer Recipes for Kids
8. Conclusion

What is Tofu?

Tofu, sometimes called soy paneer, is made from soybean, which is a legume. Tofu protein is a plant-based, dairy-free source of good-quality protein. Similar to cheese, it is made by curdling soy milk and pressing it into firm blocks¹. Apart from the good quality tofu protein, it is packed with important micronutrients like iron, manganese, vitamin A, and calcium². Tofu also has great antioxidant properties due to the presence of soy isoflavones³.

What is Paneer?

Paneer, also known as cottage cheese in the western world, is commonly made by curdling cow’s or buffalo’s milk, followed by pressing in Indian houses. Protein in paneer is animal-based and of good quality⁴. Paneer is also a rich source of calcium, which supports bone health.

Difference Between Paneer and Tofu

The following is the difference between paneer and tofu⁵:

 * The calcium content of tofu depends on the type of coagulant that has been used in processing. If the coagulant is calcium sulfate, then the calcium content of tofu will be high. You can always check the ingredient list on the food label to confirm the same².

Tofu vs Paneer Protein

Both tofu and paneer for kids are good protein choices as the protein in paneer and tofu are complete proteins, meaning they have all the essential amino acids required for the child’s growth and development. However, when you compare tofu vs paneer protein, it can be seen that 100g of paneer has almost double the protein of 100g of tofu. However, paneer also has higher amounts of calories and fat. So, if your child needs to lose weight, tofu protein would be a healthier choice.

For Indian vegetarians, paneer for kids is often a popular choice. However, if your child is lactose intolerant or follows veganism then including tofu protein can be an effective alternative to meet adequate requirements.

Best Ways to Include Tofu and Paneer in Kids’ Diets

Tofu For Kids:

Depending on how long it is pressed for, there are different types of tofu:

• Silken tofu: this is soft and creamy and can be blended with soups, desserts, or smoothies to add protein.
• Firm tofu: this maintains its shape and can be used for stir frying, grilling, or baking healthy protein-rich snacks.

Paneer For Kids:

1. Added to parathas with veggies to make healthy stuffed parathas.
2. Blended with herbs and spices to make protein-rich dips.
3. Added to sandwiches and wraps to fill those lunch boxes.
4. Used as a part of curry.
5. Marinated and grilled for a healthy snack.

These are easy ways to introduce paneer for kids.

Tofu Recipes for Kids

The following are a few creative tofu recipes for kids:

1. Tofu Smoothie

Blend silken tofu with berries, 5-6 soaked almonds, and milk or yoghurt to make a healthy smoothie. You can also add a dash of honey to add more sweetness. It can be a great breakfast or post-workout option.

2. Tofu Pasta

Blend silken tofu with the white or red sauce to add creaminess and mix it with whole wheat pasta along with some veggies for an extra dose of vitamins and minerals.

3. Tofu Cutlets

Mash the tofu with boiled potato, peas, and carrot. Add ginger garlic paste and spices of your choice. Shape them into heart-shaped cutlets and grill them in a pan in a little oil. It can be an interesting snack or tiffin item and an easy tofu recipes for kids.

Paneer Recipes for Kids

The following are a few creative paneer recipes for kids:

1. Paneer Dip

Blend paneer with milk, garlic, salt, and spices to make a healthy dip. You can also add roasted bell pepper or basil while blending for a different flavor. Serve it with some carrots and cucumber sticks.

2. Paneer Roti Pizza

Spread some homemade pizza sauce on a roti. Add your child’s favorite veggies and paneer on top. Grate a little cheese on top and sprinkle oregano. Let it crisp up on a tawa until the cheese melts and it’s ready to be served. Making this an easy paneer recipes for kids.

3. Paneer Paniyarams/Appes

Add grated paneer and finely chopped vegetables, along with salt, ginger-garlic paste, and spices of your choice, to the idli batter. Please give it a good mix and pour this batter into the appe pan. Use a little oil to cook and serve it hot with mint coriander chutney. Thus, adding protein in paneer to the diet.

Conclusion

Protein is an essential macronutrient required for the growth and development of the child, and yet most of the children do not meet their daily protein requirements. Especially for vegetarians, adding protein in paneer or tofu protein to the daily routine, depending on your child’s requirement, can help in meeting the growing child’s essential requirements. If needed, you can also conveniently incorporate Complan, which is a nutritional drink that has 63% more protein than the other leading malt-based drink, to meet your child’s requirements.

Source:

¹ Zheng, L., Regenstein, J. M., Teng, F., & Li, Y. (2020). Tofu products: A review of their raw materials, processing conditions, and packaging. Comprehensive reviews in food science and food safety, 19(6), 3683–3714. https://doi.org/10.1111/1541-4337.12640

² American Heart Association. (2022, October 10). Clearing up questions on whether tofu is healthy. Retrieved from https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy

³ Rizzo, G., & Baroni, L. (2018). Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients, 10(1), 43. https://doi.org/10.3390/nu10010043

⁴ Khan, S. U., & Pal, M. A. (2011). Paneer production: A review. Journal of food science and technology, 48(6), 645–660. https://doi.org/10.1007/s13197-011-0247-x

⁵ Indian Food Composition Tables (IFCT). (2017). National Institute of Nutrition. Ntuitive App. (2023). Ntuitive Nutrition Database.