Egg Vs Paneer: Which is Best Option

A Nutritional Comparison Between Egg and Paneer

Egg and paneer both are the good source of protein and high in calories. But the question is which is best for you. According to your personal fitness goal. So, below is a comparison between egg and paneer.

Both paneer and eggs are high-quality protein sources, meaning they are complete proteins with all essential amino acids their bioavailability is also amongst the highest. 

Nutritional Value Table Of 100g of Egg VS Paneer

If we compare them keeping same protein content, one whole egg provides 6 g (12%) of protein, and to get the same amount of protein, you need to consume 35 g paneer (paneer is 18% protein). An egg contains 5.5 g of fat (11%), while 35g paneer provides 7.5 g (22%) of fat, with paneer having almost 60% (4.6g) saturated fat and eggs about 35% (1.9g).

It doesn’t matter that what is your fitness goal it is weight gain, Weight loss or any other calories plays a major role in achieving your fitness goal. So, it is very important for you to know that how much is your calories intake. So, click the button given below and know your daily calorie intake.

In terms of calories, one egg has 75 calories, and 35 g of paneer provides 95 calories. An egg costs around 7 rupees, whereas 35 g paneer costs about 13 rupees. As far as the micronutrients are concerned, paneer is a major source of calcium while egg is a fantastic source of choline.

Interestingly if you observe above, eggs are nearly half the cost and provide the same amount of protein as paneer in about 23% fewer calories.

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So, the bottom line is, both paneer and eggs are classic sources of protein and fat that can help you feel full. If you’re a vegetarian, go for paneer; if you’re an eggetarian or a non-vegetarian, you can have both, but remember to watch your saturated fat intake if you plan to include both.  

If cost is a concern, opt for eggs; if not, you can include both. And when it comes to muscle growth and fat loss, include both alongside other protein sources keeping your calorie goals in check. 

Conclusion

To give you a better perspective, during fat loss you can include both however, your first priority should be including leaner protein sources that can help you complete your protein requirement while staying in a caloric deficit.

Find the protein sources sheet below & leaner protein source is where calorie/g protein is the lowest. 

https://docs.google.com/spreadsheets/d/10XZbicpkw-o6iKzceXhdpMMFA3hfDKFBPxBzJTqizEY/edit#gid=983591962