Paneer is one of the most-loved foods in Indian households. It’s safe to say that paneer is that one thing that your child will never say “No” to. However, in recent times, tofu has emerged as the healthier alternative to paneer. This article will help you understand if tofu or paneer is the healthier option for kids.

Tofu or paneer? Which one is healthier?

The nutritional value of either ingredient will help you understand the benefits of tofu vs paneer for kids.

#1. Protein content

Paneer is considered as one of the best protein sources available for vegetarians. In every 100 gm, you have 18.3g of protein. On the other hand, tofu has only half the protein content at 6.9gm per 100g. So, paneer is definitely a better choice for children as protein is extremely important for their growth and development. Also read: Benefits Of Healthy Fats For Toddlers

#2. Fat content

Protein is high in fat at 20.8g of fat per 100g. On the other hand, tofu only contains 2.7g of fat in every 100 g. With children, this is not really a major concern as they need a source of healthy fats. Children require a lot of energy and it is therefore a good idea to give them moderate quantities of paneer as part of their daily diet in order to help them put on some weight and also get the calories that they need to play and stay energetic all day. If you are dealing with issues like childhood obesity, of course, paneer is not really the best option for your little one.

#3. Carbohydrate content

Tofu has double the amount of carbs in comparison to paneer. While paneer has about 1.2g per 100g, tofu gives you 2.4g of carbohydrates. Carbs are the energy source for the body. Since kids require loads of energy each day, you know which one, tofu or paneer is the healthier option for kids. Tofu can be included in your child’s diet on a regular basis along with paneer to give them the energy that they need. Also read: 7 Benefits of introducing paneer to babies (with recipes)

#4. Calcium

Calcium is one of the most important nutrients for the growing years of children. When you are comparing tofu vs paneer for kids, this nutrient plays an important role. Paneer has about 208mg of calcium in every 100 gms while tofu comes with only 130 mg of calcium in every 100g. This makes paneer the healthier choice as it provides your child with the necessary amount of calcium to develop strong bones and teeth.

#5. Calories

The calorie count of both these ingredients are quite different. This is important for you to know before choosing and figuring out if tofu or paneer is the healthier choice for kids. With every 100gm of paneer, you get 265 calories while every 100g of tofu has 62 calories. When it comes to children, a low-calorie diet is not really the primary concern. You need to make sure that they have ample nutrients and clean sources of these calories. In fact, children do require more calories each day as they tend to be more physically active than adults. This means that paneer is a healthy option for your child.

Other factors

#1. Allergies

When deciding between tofu or paneer, the healthier choice for kids, you need to know if your child is allergic to either. With children who are lactose intolerant, choosing paneer is not really the best option. In this case, you can opt for tofu. On the other hand, tofu is made from soy milk which is often considered unhealthy for children because it is a potent allergen. If your child has shown any allergic reaction towards soy products in the past, tofu is not the best choice. Also read: 7 Ragi Recipes that you must give to your kids

#2. Availability

Today, tofu is becoming increasingly popular and is, therefore available in most supermarkets. However, if you are looking for tofu vs paneer for kids, you need to consider convenience as well. In this aspect, paneer is the clear winner as it is available just about anywhere.

#3. Taste

It does take a little getting used to when it comes to tofu. You need to make sure that your child likes what he or she is eating to ensure that you can include it in their daily diet. Tofu has a peculiar taste that may not go down as well with most children. Paneer has a richer and creamier taste that children would opt for. So, when it comes to fussy eaters, getting them used to tofu might be slightly harder in comparison to paneer. Also read: 9 Healthy Breakfast recipes for school going kids Clearly, paneer is a healthy choice for your child although tofu does have its benefits. However, paneer is richer in nutrients that are necessary to help children build muscle and develop better. This includes protein, calcium, healthy fats and calories. So, when used in moderation, paneer is certainly the winner when you are looking for the healthier choice for your child. Want to share your experience as a mom with other moms through words or images? Become a part of the Moms United community. Click here and we will get in touch with you

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