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Paneer Vs. Egg: Which One is the Better Source of Protein?

Learn some interesting facts about paneer and egg and also find out which one is the healthier.

Kritika Madhukar
A rich source of protein : Egg
A rich source of protein : Egg

Paneer and eggs are the 2 major protein sources that many of us are dependent on. Both of them are used extensively because they have high nutritional content. Both paneer and eggs are widely used by people all over the world. Paneer comprises light, creamy and watery flavors whereas eggs taste mild salty and has strong flavors. 


Eggs are relatively affordable, but they do provide a high-quality source of protein. Eggs contain all of the essential vitamins and minerals that the body requires throughout the day. An entire egg contains 6 grams of protein as well as a variety of vitamins that the body requires for normal functioning. Individuals could perhaps eat an omelette, boiled eggs, egg curry, or poached eggs. There are countless ways for you to include them in your diet. However, because of the high-fat content, many people avoid eating the yolk while being oblivious to the fact that the yellow half contains the most vitamins. 


Paneer is a type of cheese. It is a widely eaten dairy product in India. Paneer has a high calcium content.

Paneer also has good quantities of vitamins such as Vitamin D, Vitamin B12, riboflavin, etc.  40 gms of Paneer provides you with about 7.4 gms of protein and about 5 gms of fats. Paneer can also be eaten in various ways, such as you can add them to your salads and sandwiches. You can make entire cuisines made of paneer.  

Which one is better? 

Paneer and eggs both contain vitamins that are related. They are complete protein sources because they contain all 9 vitamins that are required to produce proteins. As a result, they are considered high-quality proteins. Furthermore, dairy products and eggs are high in vitamin B-12 and vitamin D, both of which are rarely found in plant-based foods. 

Both are healthy options that can be included in the diet on alternate days. Consuming cottage cheese may be as beneficial as consuming eggs for vegetarians attempting to lose weight. They don't need to be concerned about protein and nutrient intake. Most vitamins can be obtained by incorporating soy products, pulses, and nuts into one's diet. 

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