Both options are almost as good as each other. Paneer and tofu are both high in protein, fat, and calcium. In fact, they have nearly the same nutrition per serving size. u003cbr/u003eu003cbr/u003ePaneer has the following nutrition per serving: u003cbr/u003eu003cbr/u003e-Protein - 25 gramsu003cbr/u003e-Fat - 25 gramsu003cbr/u003e-Carbohydrates - 3.57 gramsu003cbr/u003e-Fiber - 0 gramsu003cbr/u003eu003cbr/u003eTofu has the following nutrition per serving: u003cbr/u003eu003cbr/u003e-Protein - 17.3 gramsu003cbr/u003e-Fat - 8.72 gramsu003cbr/u003e-Carbohydrates - 2.78 gramsu003cbr/u003e-Fiber - 2.3 gramsu003cbr/u003eu003cbr/u003eAs you can see, there are slight differences in the nutritional qualities but they are quite similar. It all depends on what you need or want in your diet because both are quite healthy.