A dietician explains that the choice between paneer and tofu depends on individual health goals and dietary patterns, rather than a universal 'better' option. Both offer significant protein, with paneer providing around 18g per 100g and tofu 10-12g. Paneer, derived from milk, is rich in protein, calcium, and B12 but contains saturated fat, making it less ideal for weight loss or high cholesterol if not portion-controlled. Tofu, made from soy, is lower in calories and cholesterol, suitable for heart health and weight management.