Eggs vs Paneer: Which is a better source of protein and beneficial for weight loss?

Eggs vs Paneer: Which is a better source of protein and beneficial for weight loss?

TIMESOFINDIA.COM | Last updated on – Oct 5, 2020, 07:00 IST


01/4Eggs vs paneer

If you are someone trying to lose weight or build muscles, you would probably know the importance of adding protein-rich foods in your diet. Protein is described as the building blocks of life as it is needed to build bones, muscles and plays a vital part in other functions of the body. Eggs and paneer are popular and good sources of high-quality protein. Apart from protein, both eggs and paneer are packed with other healthy nutrients like calcium, B12 and iron. For vegetarians, paneer is the major source of protein, but non-vegetarians have the option to choose out of the two. So, here we have tried finding the answer to this critical question.



An egg is a versatile and a cheap source of protein. All these things make it a popular weight-loss friendly food. It is touted as a superfood and is known for its many health benefits.

1 boiled or poached egg weighing 44 g contains:

Protein:5.5 g

Total fat: 4.2 g

Calcium: 24.6 mg

Iron: 0.8 mg

Magnesium:5.3 mg

Phosphorus: 86.7 mg

Potassium: 60.3 mg

Zinc: 0.6 mg

Cholesterol: 162 mg

Selenium: 13.4 micrograms (mcg)

Eggs are also a rich source of vitamins A, B, E, and K. Due to high-calorie content in the yolk, most people discard it, unaware of the fact that the yellow portion of eggs is loaded with several healthy nutrients.



Paneer or cottage cheese is a popular dairy product. Just like eggs, paneer can also be included in the diet in different ways. You can make paneer sandwich, curry or just saute the slices of paneer in some oil, add salt and enjoy as an evening snack.

40 grams of low- fat cottage cheese or paneer provides

Protein: 7.54gm

Fat: 5.88gm

Carbs: 4.96gm

Folates: 37.32microgram

Calcium: 190.4mg

Phosphorus: 132mg

Potassium: 50 mg

Besides, paneer contains other nutrients as well like vitamin B12, selenium, vitamin D and riboflavin.


04/4Egg vs paneer: The better source of protein

Eggs and protein, both have more or less similar nutrient composition. Apart from protein, they are packed with several essential nutrients like vitamin B12, iron, calcium and different kinds of vitamins, which are known to play a vital role in keeping us fit and maintaining a healthy weight. Both the food items help in building muscles and achieving weight loss goals. It is impossible to state which is better as both of them have their own set of health benefits. You can include both the food items in your diet to reap their incredible benefits and add variety in your diet.


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