Tofu Paneer Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tofu Paneer contains 148 calories, 9.2g protein, 5.8g carbs, and 10.5g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 148 kcal | 7% |
| Protein | 9.2g | 18% |
| Carbohydrates | 5.8g | 2% |
| Total Fat | 10.5g | 13% |
| Fiber | 1.2g | 4% |
| Sugar | 2.8g | -- |
| Saturated Fat | 3.8g | 19% |
| Cholesterol | 18.0mg | 6% |
| Sodium | 370.0mg | 16% |
| Potassium | 6.0mg | 0% |
| Calcium | 38.0mg | 3% |
| Iron | 185.0mg | 1028% |
| Magnesium | 1.4mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Tofu Paneer Good for You?
Tofu Paneer provides 148 calories per one bowl (200g) with 9.2g protein, 5.8g carbohydrates, and 10.5g fat. It is a source of saturated fat (19% dv), sodium (16% dv), iron (1028% dv).
Indian curry combining tofu and paneer cubes in a tomato-onion based masala gravy, offering both soy and dairy protein in one dish
Key Health Benefits of Tofu Paneer
- Saturated Fat (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1028% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.2g protein per serving to support satiety and muscle maintenance.
How to Track Tofu Paneer Nutrition with Gram
Use Gram to log tofu paneer and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tofu paneer?
Tofu Paneer contains 148 calories per one bowl (200g).
How much protein is in tofu paneer?
Tofu Paneer provides 9.2g of protein per one bowl (200g).
How many carbs are in tofu paneer?
Tofu Paneer has 5.8g of carbohydrates per one bowl (200g).
Is tofu paneer good for tracking nutrition?
Yes. Tofu Paneer can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tofu paneer in a meal plan?
Use Tofu Paneer as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tofu paneer and thousands of other foods with the Gram app.