Proteins are the building blocks of our bodies, so it’s important to choose the right kind of protein in our diet. Of the various types of protein available, paneer and egg are the most preferred. But have you ever wondered which one is a better source of protein than the other?
Let’s find out.
100 grams of paneer contains 18 grams of protein
Paneer, or Indian curd, is a widely loved vegetarian source of protein. This is done by curdling the milk with an acid such as lemon juice or vinegar. Paneer is rich in essential nutrients, including protein, calcium and phosphorus. Paneer is a great choice for vegetarians and those looking for a hearty meal with high protein content. Its slow-digesting casein protein makes it particularly useful for muscle recovery and growth.
Paneer is high in fat (about 20 grams per 100 grams) and about 1.2 grams of carbohydrates. It is also an excellent source of calcium, which supports bone health.
100 grams of boiled egg contains 13 grams of protein
Eggs are considered a complete source of protein because they contain all nine essential amino acids. They are versatile, affordable and widely used as a food product. 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 are also rich in vitamins and minerals such as vitamin D, vitamin B12, selenium and choline, which support brain health and metabolism.
100 grams of omelet contains 11 grams of protein
An omelet is made by beating eggs and cooking, often with added ingredients such as vegetables, cheese or spices. The protein content of an omelet can vary depending on the recipe, but for comparison, let’s look at a simple omelet made with just eggs. Omelets provide protein along with the added benefit of customization. You can include vegetables or lean meats to increase its nutritional value.
Due to the addition of cooking fat, an omelet usually has a slightly higher fat content (about 12 grams) compared to boiled eggs. However, the nutrient profile remains largely similar.
So is paneer a winner?
No, there are several other factors to consider when finalizing a good protein source.
Eggs are considered the “gold standard” source of protein because they contain all nine essential amino acids in optimal proportions. This makes them particularly effective for muscle recovery and synthesis. Despite its high protein content, paneer lacks some of the essential amino acids found in eggs.
Eggs are very digestible with a score of 1.0, the highest Protein Digestibility Corrected Amino Acid Score (PDCAAS). Your body can digest and use the protein from eggs. Paneer, rich in casein, is digested slowly. With slow release protein, it’s ideal for overnight and long-term muscle recovery.
If you’re watching your calorie intake, boiled eggs are the leanest option. They provide less calories and fat compared to paneer. Although packed with protein, paneer is also high in calories due to its high fat content, making it more suitable for those looking to gain weight or maintain energy levels. Calorie content of omelets, depending on the method of their preparation, can be different. Adding cheese or cooking in oil can significantly increase their calorie content.
National Protein Day: The best examples of plant-based protein from nutritionist Nmami Aggarwal
