In India, two of the most popular sources of protein are eggs and paneer (cottage cheese). Both are easily available, versatile, and packed with nutrition.
However, many people often ask: Which one is better, egg or paneer?
The answer isn't simple. It depends on factors like your age, fitness goals, whether you're a vegetarian or non-vegetarian, and even your digestion.
In this article, we compare egg and paneer based on protein content, calories, health benefits, and more to help you make the right choice for your diet.
1. PROTEIN CONTENT: HOW MUCH DO YOU GET?
One boiled egg (about 50 grams) gives around 6 grams of protein.
100 grams of paneer contains about 18 grams of protein.
While paneer offers more protein per 100 grams, it also has more fat. Eggs are lighter and protein-rich, especially the whites, which have almost no fat.
2. CALORIE CHECK: EGG IS LIGHTER
One boiled egg contains about 70-80 calories, depending on size.
100 grams of paneer contains around 250-300 calories, depending on how it is made.
If you're watching your weight or counting calories, eggs are a better option. Paneer is denser and high in fat, especially if it's made from full-cream milk.

3. DIGESTIBILITY: WHAT'S EASIER ON THE STOMACH?
Egg whites are easy to digest and often recommended for people with sensitive stomachs. Paneer is also generally easy to digest, but may cause bloating or discomfort in people who are lactose-intolerant or sensitive to dairy.
For babies, older people, or anyone with digestion issues, boiled eggs (without the yolk) are usually gentler.
4. VEGETARIAN VS NON-VEGETARIAN: WHAT'S YOUR CHOICE?
Eggs are considered non-vegetarian by many, though some vegetarians (called eggetarians) do eat them. Paneer, on the other hand, is 100% vegetarian and a go-to protein source for those who avoid meat or eggs.
If you're strictly vegetarian, paneer is your best bet for a high-protein option.
5. HEALTH BENEFITS: BOTH HAVE THEIR STRENGTHS

• Eggs are rich in vitamin B12, vitamin D, and healthy fats. They support brain function and are good for the eyes


• Paneer provides calcium, phosphorus, and vitamin B2, which are great for bones and teeth

Both foods are healthy and nutritious when eaten in moderation. However, people with high cholesterol may be advised to avoid egg yolks or full-fat paneer.
There is no clear winner between egg and paneer. Both are excellent sources of protein and offer unique benefits. If you are on a low-fat, low-calorie diet or building muscle, egg whites are ideal. If you're vegetarian or need more calcium and energy, paneer is a great option.
The best part? You don't always have to choose. You can include both in your weekly meal plan based on your taste, health needs, and goals.