Both egg and paneer are excellent sources of protein and essential nutrients, popular among fitness enthusiasts and those looking to maintain a healthy diet. Here’s a comparison to help you understand which one offers more protein and other benefits:
Protein Content
| Food | Quantity | Calories | Protein | Fat | Carbs | Key Nutrients |
|---|---|---|---|---|---|---|
| Egg | 1 large boiled egg | 78 | 6g | 5g | 0.6g | Vitamin A, Folate, B5, B12, Phosphorus, Selenium |
| Paneer | 113 grams (~½ cup) | 81 | 14g | 1g | 3g | Vitamin B12, Sodium, Selenium, Phosphorus, Calcium |
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Paneer provides more than double the protein of a single egg by weight.
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Paneer is also lower in fat compared to eggs, especially if you choose low-fat paneer.
Nutritional Benefits
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Eggs:
Rich in essential vitamins like A, B5, B12, folate, and minerals like selenium and phosphorus. Eggs offer a good balance of protein and fat, making them a wholesome energy source. -
Paneer:
A dairy-based source of protein, paneer is rich in calcium which supports bone health. It also provides beneficial amounts of vitamin B12, selenium, and phosphorus.
How to Include Them in Your Diet
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Eggs: Can be eaten boiled, as omelettes, curries, scrambled (bhurji), or in sandwiches.
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Paneer: Versatile in sandwiches, salads, curries, and various Indian dishes like paneer bhurji, tikka, or parathas.
