Generic / Urban Platter · Dairy

Firm Tofu

Genuinely good. Buy without squinting.

B69/100
protein / 100 g
14 g
41% of calories
₹100 buys
33 g
of protein
sugar
1 g
none added
price
₹85
200 g

How it scored 69/100

DENSITY41% of calories are protein10.1/25
QUALITYamino score 0.9, High18/20
DOSE100 g = 14 g8.4/15
VALUE₹67 per usable 20 g12.4/20
CLEANno added sugar20/20

The deeper science

quality · DIAAS
0.9
Good
leucine / serving
1.1 g
below the 2.7 g trigger
planet / 20 g usable
356 g CO₂
Moderate footprint · 356 L water

What’s actually in it

first on the label · Water, soybeans, coagulant (calcium salt), full list read.

✓clean short listAn ingredient list you can read aloud without pausing. Rarer than it should be.
FSSAI: 14 g/100 g · 10.1 g/100 kcal, may legally print “HIGH PROTEIN” via the per-100 g + per-100 kcal route. Paneer’s plant cousin: similar protein, a third of the calories, and a near-complete amino profile from soy.

Better dairy, same shelf

AHigh Protein PaneerAmul · 87/100AHigh Protein Low Fat PaneerMilky Mist · 84/100AOrganic High Protein PaneerAkshayakalpa · 83/100AHigh Protein PaneerCountry Delight · 82/100ATurbo 17 g Protein Greek Yogurt (Natural)Epigamia · 81/100
Compare on the full index →How much protein do you need?

Graded by math, not brands. Macros are label/brand-listed (June 2026); not medical advice. ~ some side-macros estimated.