Egg vs Paneer: Which One Is a Better Source of Protein for Weight Loss?
Trying to lose weight but confused between egg and paneer?
Both are popular high-protein foods, but which one helps you burn fat faster and stay full longer?
In this guide, we compare them based on protein, calories, fat, nutrition, and weight-loss effectiveness.
🥚 Egg: Nutrition Breakdown
| Nutrient (per 1 large egg) | Amount |
|---|---|
| Calories | ~72 |
| Protein | ~6g |
| Fat | ~5g |
| Carbs | 0.6g |
| Vitamins | A, D, B12, Choline |
Benefits of Eggs
- High‐quality complete protein
- Keeps you full for long (reduces cravings)
- Boosts metabolism
- Low calorie & very weight-loss friendly
Drawbacks
- Contains cholesterol (safe for most people)
- Not suitable for vegans
🧀 Paneer: Nutrition Breakdown
| Nutrient (per 100g paneer) | Amount |
|---|---|
| Calories | ~265 |
| Protein | ~18g |
| Fat | ~20g |
| Carbs | ~1g |
| Vitamins | Calcium, B12 |
Benefits of Paneer
- Rich in casein — a slow-digesting protein
- Great for muscle building
- Very filling (good for appetite control)
- Excellent calcium source
Drawbacks
- High in calories
- High in fat (can slow weight loss if overeaten)
⚖️ Egg vs Paneer: Quick Comparison
| Feature | Eggs | Paneer |
|---|---|---|
| Protein Quality | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐ |
| Calories | Low | High |
| Digestion | Fast | Slow |
| Weight Loss | Excellent | Good |
| Muscle Gain | Good | Excellent |
| Diet Type | Non-veg | Vegetarian |
🔥 Which One Is Better for Weight Loss?
🏆 Winner: Eggs (slightly better)
Eggs provide:
- fewer calories
- more digestible protein
- better appetite control
If your goal is pure fat loss → eggs win.
🧘♂️ But Paneer Is Better If You Want:
- vegetarian protein
- slow digestion for long satiety
- muscle building overnight
Paneer is great — just watch the portion size.
📌 Best Way to Use Both in a Weight Loss Diet
1. Eggs
- Boiled eggs
- Omelette with veggies
- Scrambled eggs (little oil)
2. Paneer
- Grilled paneer
- Paneer salad
- Low-fat paneer bhurji
Tip: Prefer low-fat paneer if you’re cutting calories.
🥗 Sample Meal Plan Combining Both
- Breakfast: Veg omelette (2 eggs)
- Lunch: Paneer salad (100g paneer)
- Evening: Boiled egg
- Dinner: Paneer tikka or egg curry
⭐ Final Verdict
Both eggs and paneer are great for weight loss,
but eggs have a slight advantage due to:
- lower calories
- complete protein
- higher thermic effect
If you’re vegetarian, paneer is still one of the best protein sources you can eat.
💬 What Should You Choose?
- Want fast fat loss? → Eggs
- Want muscle + slow digestion? → Paneer
- Want balanced nutrition? → Eat both (depends on your diet preference)