Egg vs paneer: Which has more protein

Proteins are the building blocks of the body and hence it is important to select the right kind of protein in our diet. Of the different kinds of protein available, the most preferred ones are paneer and egg. But have you ever wondered which one of these is a better protein source than the other?


Let's find out.

100 grams of paneer contains 18 grams of protein

Paneer, or Indian cottage cheese, is a widely loved vegetarian protein source. It’s made by curdling milk with an acidic agent like lemon juice or vinegar. Paneer is rich in essential nutrients, including protein, calcium, and phosphorus. Paneer is an excellent choice for vegetarians and those looking for a filling, high-protein food. Its slow-digesting casein protein makes it particularly good for muscle recovery and growth.

Paneer is high in fat (around 20 grams per 100 grams) and contains about 1.2 grams of carbohydrates. It’s also a great source of calcium, which supports bone health.

100 grams of boiled egg contains 13 grams of protein

Eggs are considered a complete protein source because they contain all nine essential amino acids. They’re versatile, affordable, and widely consumed as a dietary staple. Boiled eggs are a great choice for those looking for a lean source of protein with minimal added fat or calories.

Boiled eggs contain about 10 grams of fat and less than 1 gram of carbohydrates. They’re also rich in vitamins and minerals like vitamin D, vitamin B12, selenium, and choline, which support brain health and metabolism.

100 grams of omelette contains 11 grams of protein

An omelette is made by whisking eggs and cooking them, often with added ingredients like vegetables, cheese, or spices. The protein content in an omelette can vary depending on the recipe, but for comparison, let’s consider a plain omelette made with eggs alone. Omelettes provide protein along with the added benefit of customization. You can include vegetables or lean meats to enhance its nutritional value.

Due to the added cooking fat, an omelette generally has slightly higher fat content (about 12 grams) compared to boiled eggs. However, the nutrient profile remains largely similar.

So, is paneer the winner?

No, there are several other factors to consider when finalising a good protein source.

Eggs are considered a "gold standard" protein source because they contain all nine essential amino acids in optimal proportions. This makes them particularly effective for muscle repair and synthesis. Paneer, while high in protein, lacks some essential amino acids found in eggs.

Eggs are very high in digestibility with a score of 1.0, the highest possible Protein Digestibility-Corrected Amino Acid Score (PDCAAS). Your body can digest and utilize the protein from eggs. Paneer, rich in casein, is digested slowly. With slow release of protein it is ideal for overnight and long duration muscle recovery.

If you are watching your calorie intake, boiled eggs are the leanest option. They provide fewer calories and less fat compared to paneer. Paneer, while protein-rich, is also calorie-dense due to its high-fat content, making it better suited for those looking to gain weight or maintain energy levels. Omelettes, depending on how they are prepared, can range in calories. Adding cheese or cooking in oil can significantly increase their calorie count.