Chat with AHA!

Chat with Ask Healthshots

Eggs vs paneer: Which one is a great source of protein?

Eggs vs paneer: Are you confused about which one is a better source of protein? Read on to learn which one has more protein and health benefits.
View All Images egg vs paneer
Both eggs and paneer are packed with protein! Image courtesy: Adobe Stock
Aayushi Gupta Updated: 24 May 2024, 10:12 pm IST
  • 266
Inputs from

Protein is one of the most essential nutrients and people who are health conscious and on a weight loss diet know the importance of it. From promoting muscle gain and repair to boosting immune function and bone health, protein plays a key role in growth and development. While many foods offer protein, nothing can beat eggs and paneer. They are not only a great source of protein but also offer other essential nutrients, including healthy fats and vitamins. But have you ever wondered which food has more protein? Let’s find out which is a better source of protein: eggs or paneer.

Health benefits of eggs

Eggs are a superfood loaded with essential nutrients, including vitamins, minerals, and antioxidants. Due to their rich nutrient profile, they offer a plethora of health benefits, including:

1. Rich source of protein

Eggs are incredibly nutritious as they contain a great amount of protein and essential vitamins, including B2 (riboflavin), B12, D, A, and E, iron, folate, and healthy fats. While protein helps in muscle repair and immune function, other nutrients support skin health, calcium absorption, and overall health.

Woman holding eggs
Eggs are packed with several essential nutrients! Image courtesy: Freepik

2. Packed with amino acids

“Apart from protein, eggs also contain the essential amino acids in the right ratios, making them referred to as a complete protein,” says Dr Archana Batra, a nutritionist and certified diabetes educator. They can help with weight loss, lower blood pressure (BP), boost bone health, and increase muscle mass.

3. Reduces risk of heart health

A British medical journal reveals moderate egg consumption (up to one egg per day) is associated with lower cardiovascular disease risk. Eggs are a relatively low-calorie and nutrient-dense food that can reduce LDL cholesterol, also known as bad cholesterol, which is linked to better heart health.

4. Promotes brain health

“Egg yolks are a source of choline, a nutrient that’s important for brain health,” explains Dr Batra. Choline is associated with reducing inflammation and improving mood, memory, and other brain and nervous system functions.

Get expert backed answers by HealthShot’s AI-powered chatbot Get expert backed answers by HealthShot’s AI-powered chatbot
Get expert backed answers by HealthShot’s AI-powered chatbot
Your health question get answered? Get expert backed answers by HealthShot’s AI-powered chatbot
Ask Now

5. Supports eye health

Eggs are rich in vitamins and minerals, including vitamins A, E, and selenium, and antioxidants such as lutein and zeaxanthin. All these nutrients are known to support eye health, and retinal function and reduce the risk of degenerative processes as you age.

6. Boosts weight loss

Due to their combination of being rich in protein, healthy fats, and amino acids and low in calories, eggs are one of the best foods to add to a weight loss diet. They can help you feel full for longer periods and promote satiety, reducing the risk of unwanted snacking.

Best green tea for weight loss
Add eggs to your weight loss diet. Image courtesy: Adobe Stock

7. Keeps bones strong

Thanks to the vitamin D and zinc content of eggs, they can greatly benefit your bone health as well. Vitamin D content helps your body absorb calcium, a mineral that is essential for strong bones.

Health benefits of paneer

Paneer, also known as cottage cheese, is not only delicious but also offers several health benefits. Here are 7 health advantages of incorporating paneer into your diet:

Select Topics of your interest and let us customize your feed.


1. Rich in protein

Paneer is a good source of protein, which is essential for building and repairing muscles, supporting immune function, maintaining skin health, etc. It is the best alternative to protein for vegetarians. Apart from protein, paneer contains healthy fats, carbs, fibre, potassium, and calcium.

2. Strong bones

Paneer is high in calcium, which is crucial for maintaining strong bones and teeth. “Calcium also plays a role in nerve transmission, muscle function, and heart health,” explains Dr Batra.

3. Supports weight loss

Being rich in protein and low in carbohydrates, paneer can be an excellent food choice for people trying to lose weight. Its high protein content promotes a feeling of fullness, reducing overall calorie intake.

4. Prevents heart health problems

“Paneer contains potassium, which can help balance out the negative effects of high sodium levels,” says the expert. This balance helps maintain blood pressure and supports heart health.

Dairy products like paneer are good for heart health. Image courtesy: Adobe Stock

5. Boosts immunity

The magnesium in paneer helps strengthen the immune system, reducing the risk of common illnesses such as colds, flu, and infections. Paneer can also improve your energy levels if you are sick.

6. Good for skin

Selenium, present in paneer, is known to promote glowing and healthy skin. Moreover, other essential nutrients, such as vitamin B2, can keep your skin wrinkle-free because they maintain collagen production in your skin.

7. Promotes digestive health

Paneer is easier to digest than many other dairy products. It contains phosphorus and magnesium, which are essential for promoting the smooth functioning of the digestive system. “Magnesium acts as a laxative, while on the other hand, phosphorus boosts the excretion processes,” explains Dr Batra.

Eggs vs paneer: Which has more protein?

Both paneer and eggs are excellent sources of protein and boast a plethora of health benefits. Besides protein, they contain healthy fats and are low in calories, aiding in weight management. Now, let’s delve into which food pack a higher protein punch.

Well, eggs contain slightly more protein than paneer. A single egg typically provides around 6-7 grams of protein, while a 100-gram serving of paneer delivers roughly 25 grams of protein. Additionally, eggs and paneer offer different nutritional profiles. Eggs contain essential vitamins and minerals such as choline, vitamin D, and B vitamins, whereas paneer contributes calcium, phosphorus, and healthy fats.

Eggs are a great source of protein. Image courtesy: Adobe Stock

“For individuals monitoring their cholesterol intake, eggs may raise some concerns due to their cholesterol content. So, people with heart health problems should consume eggs after consulting their doctor,” suggests Dr Batra. On the contrary, paneer is a cholesterol-free option, making it a better option for people with cardiovascular concerns.

  • 266
About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

Next Story
Healthshots AHA
Ask a Health Query
Anonymously for FREE!
Close Popup Healthshots AHA
  • Unlimited Queries
  • Completely Anonymous
  • Credible Sources