Soya Chunks vs Paneer: Which is Better for Protein?
The two most popular vegetarian protein sources in India — but which one wins?
The Numbers
| Soya Chunks (100g dry) | Paneer (100g) | |
|---|---|---|
| Protein | 52g | 18g |
| Calories | 345 | 265 |
| Fat | 0.5g | 21g |
| Carbs | 33g | 1.2g |
| Cost (₹) | ~30 | ~40-50 |
| Protein per ₹10 | ~17g | ~4g |
Winner on value: Soya chunks — 4x more protein per rupee.
Digestion
Soya: Contains anti-nutrients (phytates) that can cause bloating in some people. Soaking and cooking reduces this significantly.
Paneer: Dairy-based, easy to digest for most people. Problematic if you’re lactose intolerant.
Winner: Paneer (easier on the stomach)
Amino Acid Profile
Both are complete proteins — they have all 9 essential amino acids.
Soya’s amino profile is actually closer to animal protein than any other plant source. Paneer (milk protein) is also complete.
Winner: Tie
Taste & Versatility
Soya: Absorbs flavours well, works in curries, salads, chaat, upma. Some dislike the texture.
Paneer: Creamy, mild, works in almost any Indian dish. Universally loved.
Winner: Paneer
The Verdict
| If you want… | Choose |
|---|---|
| Maximum protein per rupee | Soya chunks |
| Easy digestion | Paneer |
| Weight loss (low fat) | Soya chunks |
| Taste & versatility | Paneer |
| Build muscle cheap | Soya chunks + whey |
Best strategy: Use both. Soya for the bulk of your protein (cheap, efficient), paneer for taste and variety.
See the full Protein Per Rupee ranking and browse the Food Database for more comparisons.