Egg or Paneer: Which Is a Better Source of Protein & Health?
Deepak Rajeev | Nov 14, 2025, 16:13 IST
Which Protein Source is Best for Everyday Diet?
( Image credit : Freepik )
Eggs and paneer are popular Indian protein sources. Paneer provides more protein per serving but also more calories and fat. Eggs are easier to digest and lower in fat, especially egg whites. The choice depends on individual health needs. For vegetarians, paneer offers carbs and fats for energy. Those focused on low-fat diets or muscle building may prefer egg whites.
Highlights
- A boiled egg weighing about 50 grams provides around 6 grams of protein, while 50 grams of paneer offers approximately 9 grams of protein.
- Eggs are lighter and easier to digest, making them suitable for individuals with sensitive stomachs.
- Dieticians advise individuals with high cholesterol to limit egg yolks and full-fat paneer.
- But healthy individuals can benefit from including both in their diet for optimal nutrition.
As we all know, proteins form the foundation of muscles, hair, skin and even enzymes and hormones that regulate key bodily functions. Along with supporting overall health, they help us in weight loss by keeping our stomachs full for longer.
Two of the go-to protein sources for Indians are eggs and paneer. Even though non-vegetarian people commonly prefer eggs and vegetarians go for paneer, both are very healthy and favourites among crores of us.
But, the question is, when it comes to the amount of protein, which is a better source? For gym goers or those who want to boost their overall health without gaining too much fat, which is a better option? In short, which is healthier among the two? Let’s see.
Whether it is morning, afternoon or night, we eat eggs all the time. The truth is, eggs are a protein-rich and nutritionally dense food that gives us numerous benefits. They are filled with Vitamin B12, healthy fats, Vitamin D, supporting our brain function and eyes.
In fact, the yolk that many folks avoid contains essential minerals like iron, amino acids, tryptophan and tyrosine that help prevent heart disease.
Furthermore, egg whites, that have no fat at all, are rich in proteins and are highly recommended for gym goers who want to build muscle mass.
Paneer is a versatile food that can be used to make numerous dishes. We can make paneer bhurji as a side dish to our afternoon meal, stuffed parathas as breakfast or salads for dinner.
When we look at the nutritional side, paneer contains higher amounts of calcium, phosphorous and healthy fats, supporting our teeth and bones. Moreover, a moderate amount of carbohydrates are also available in paneer which are almost lacking in eggs. These elements add an extra boost of energy to our system.
In Ayurveda, paneer is considered as a sattvic food that is light, nourishing and useful for cognitive clarity. However, the way it is prepared plays a role in the quality and nutritional value it brings to the table. If it is made from full-cream milk, then paneer will be denser and high in fat. Also, if the condition in which paneer is being prepared is not neat and tidy, health related problems like food poisoning can occur.
A boiled egg that has a weight of about 50 grams, provides us almost 6 grams of protein. On the other hand, 50 grams of paneer give us about 9 grams of protein. Thus, when it comes to the quantity of protein, paneer gains a slight upper hand.
But the story is not over yet. If we take a large egg with 70 grams weight, the calorie count that is present in it lies between 80-90. But 100 grams of paneer come to us with 250-300 calories. Therefore, if we eat a lot of paneer or entirely replace eggs with it, then there is a higher chance of gaining more fat.
Also, on the digestibility side, eggs are lighter and easy to digest. They are good for those with sensitive stomachs. Experts recommend eggs without yolks for babies or older citizens with digestive issues. Though easy to digest, paneer can cause discomfort or bloating in those who are lactose-intolerant or sensitive to dairy products.
The final answer is both food items are great sources of protein. Choosing one of them depends on individual preferences and health conditions. Paneer is one of the best sources of protein for those who are vegetarians. It gives you the added benefits of extra energy provided by carbs and healthy fats. You can engage in some exercise routines to burn some of the extra fats that come with paneer.
However, those of us who want to maintain a low fat, low calorie diet or if we are entirely focused on muscle-building, egg whites are a very good choice. Indeed, mixing egg yolks in your diet is also highly beneficial as they contain a lot of essential nutrients for the proper functioning of the brain and eyes.
Dieticians advise people with high cholesterol to usually avoid egg yolks or full-fat paneer. But for healthy individuals, including both in your diet would be the best choice. Alongside these two, add nuts, lentils and soy products as well to maintain balanced and sustained energy throughout the day.
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Frequently Asked Questions (FAQs)
Two of the go-to protein sources for Indians are eggs and paneer. Even though non-vegetarian people commonly prefer eggs and vegetarians go for paneer, both are very healthy and favourites among crores of us.
But, the question is, when it comes to the amount of protein, which is a better source? For gym goers or those who want to boost their overall health without gaining too much fat, which is a better option? In short, which is healthier among the two? Let’s see.
Nutritional Value of Eggs
Benefits of Eating Eggs
( Image credit : Freepik )
In fact, the yolk that many folks avoid contains essential minerals like iron, amino acids, tryptophan and tyrosine that help prevent heart disease.
Furthermore, egg whites, that have no fat at all, are rich in proteins and are highly recommended for gym goers who want to build muscle mass.
Paneer, the Favourite of Vegetarians
Paneer is a Sattvic Food
( Image credit : Freepik )
When we look at the nutritional side, paneer contains higher amounts of calcium, phosphorous and healthy fats, supporting our teeth and bones. Moreover, a moderate amount of carbohydrates are also available in paneer which are almost lacking in eggs. These elements add an extra boost of energy to our system.
In Ayurveda, paneer is considered as a sattvic food that is light, nourishing and useful for cognitive clarity. However, the way it is prepared plays a role in the quality and nutritional value it brings to the table. If it is made from full-cream milk, then paneer will be denser and high in fat. Also, if the condition in which paneer is being prepared is not neat and tidy, health related problems like food poisoning can occur.
Egg Vs Paneer : Which is Better?
Nutritional Comparison of Eggs and Paneer
( Image credit : Freepik )
But the story is not over yet. If we take a large egg with 70 grams weight, the calorie count that is present in it lies between 80-90. But 100 grams of paneer come to us with 250-300 calories. Therefore, if we eat a lot of paneer or entirely replace eggs with it, then there is a higher chance of gaining more fat.
Also, on the digestibility side, eggs are lighter and easy to digest. They are good for those with sensitive stomachs. Experts recommend eggs without yolks for babies or older citizens with digestive issues. Though easy to digest, paneer can cause discomfort or bloating in those who are lactose-intolerant or sensitive to dairy products.
The final answer is both food items are great sources of protein. Choosing one of them depends on individual preferences and health conditions. Paneer is one of the best sources of protein for those who are vegetarians. It gives you the added benefits of extra energy provided by carbs and healthy fats. You can engage in some exercise routines to burn some of the extra fats that come with paneer.
However, those of us who want to maintain a low fat, low calorie diet or if we are entirely focused on muscle-building, egg whites are a very good choice. Indeed, mixing egg yolks in your diet is also highly beneficial as they contain a lot of essential nutrients for the proper functioning of the brain and eyes.
Dieticians advise people with high cholesterol to usually avoid egg yolks or full-fat paneer. But for healthy individuals, including both in your diet would be the best choice. Alongside these two, add nuts, lentils and soy products as well to maintain balanced and sustained energy throughout the day.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
Frequently Asked Questions (FAQs)
- How much paneer is equal to 2 eggs?
Two medium sized eggs can provide the equal amount of protein that we receive from 100 grams of protein. - Is 2 eggs a day enough protein?
2 eggs a day cannot give us enough protein that is recommended for average adults. 2 eggs provide only 12-13 grams of protein, when a person weighing 70 kg requires almost 56 grams of protein per day. - Does frying paneer reduce protein?
Yes, deep frying will reduce the protein benefits that we receive from paneer. Deep frying adds extra fat into the food, thereby increasing calories.