Paneer vs Soya Chunks: Which is the best

What Are Paneer and Soya Chunks?

Vegetarian Protein Sources: What Makes Paneer Special?

• Paneer gives you around 18 grams of protein per 100 grams, especially depending on how it's made. Too much processing can harm the protein content. 

• Paneer is rich in casein protein. Casein digests slowly in the body.

• Slow-digesting protein makes it great for muscle recovery overnight if eaten before bed.

• It supplies a steady stream of amino acids while you sleep, very useful for those trying to build muscle.

• Paneer also gives you a good amount of calcium, which helps strengthen bones, something very important if you’re doing weight training or regular workouts.

Also read: Importance of bone health in maintaining overall fitness.

Vegetarian Protein Sources: What Makes Soya Chunks Special?

1. Soya chunks are true protein powerhouses. 

2. They provide about 52 grams of protein per 100 grams..

3. That’s more than double of what paneer offers!

4. A unique benefit of soya is that it contains all 9 essential amino acids, making it a complete protein, which is rare in plant-based foods.

5. This makes it excellent for muscle repair and building.

6. Soya is low in fat, high in fiber, and has zero cholesterol. It also helps improve heart health and supports hormone balance.

Explore now: Try Nakpro soy protein powder today 

Paneer vs Soya chunks: What does research say?

Designed by freepik

According to a study, soy protein and milk protein both can support muscle growth if it's taken after body training. However, milk-based proteins like casein (in paneer) were slower digesting, making them more useful for long-term protein absorption, especially during rest or sleep.

Read more: Journal of the International Society of Sports Nutrition (2007)

Soy protein is just as effective as whey in improving muscle mass and strength when consumed in adequate amounts.

Soya chunks swell up when cooked, so you usually eat less than 100g in one serving. On the other hand, paneer is easier to eat in larger quantities, but it also comes with more fat, especially if made from full-cream milk.

Which Is Better, Soya Chunks or Paneer?

Well, It depends on your goal,

If you want to get maximum protein intake but less fat, use soya chunks. They are super rich in protein density. Soy can be low in fat and rich in amino acids.

However, if you are looking for slow-digesting protein that helps in recovery and bone strength, paneer is the best option. Especially before bed, it provides you with more time to absorb the protein. 

Also read: Benefits of homemade paneer for you 

You can have soya chunks post-workout for quick protein, and paneer at night for slow muscle repair.

Final Verdict

Both paneer and soya chunks are amazing vegetarian options for fitness and muscle gain. But if you want to pick just one for high protein and muscle building, soya chunks might be the best option because they offer more protein and are low-fat, and are complete plant-based proteins.