Nutrition Comparison
Egg vs Paneer
Two staple protein sources in Indian and global diets. How do they compare for protein quality, calories, calcium, and overall nutritional value?
Side-by-Side Nutrition (per 100g)
| Nutrient | Egg (whole, raw) | Paneer | Winner |
|---|---|---|---|
| Calories | 143 kcal | 321 kcal | Egg |
| Protein | 12.6g | 18.3g | Paneer |
| Total Fat | 9.5g | 25.0g | Egg (less) |
| Saturated Fat | 3.1g | 16.0g | Egg (less) |
| Carbohydrates | 0.7g | 3.6g | Similar |
| Cholesterol | 372mg | 70mg | Paneer (less) |
| Calcium | 56mg | 480mg | Paneer |
| Iron | 1.75mg | 0.4mg | Egg |
| Vitamin B12 | 0.89µg | 0.83µg | Similar |
| Vitamin D | 2.0µg | 0.6µg | Egg |
| Selenium | 30.7µg | 14.5µg | Egg |
| Protein per 10 cal | 0.88g | 0.57g | Egg |
Source: USDA FoodData Central. Egg: NDB 01123. Paneer values based on USDA cottage cheese / Indian food composition data.
Key Takeaways
Choose Eggs When
- You want more protein per calorie
- You are tracking calories or following a lower-calorie plan
- You need more iron, selenium, or vitamin D
- You want a complete amino acid profile with highest bioavailability
Choose Paneer When
- You follow a lacto-vegetarian diet
- You want more calcium per serving
- You want lower cholesterol intake
- You are bulking and need calorie-dense protein
Protein Quality Comparison
Egg protein has a Biological Value (BV) of 100 — the reference standard against which all other proteins are measured. Paneer (casein-based) scores around 80. This means a higher percentage of egg protein is absorbed and utilized by the body.
Eggs also have a higher leucine content (1.09g per 100g vs ~0.8g in paneer), which is relevant for those tracking amino acid intake for fitness goals.
Practical Serving Comparison
| Metric | 2 Large Eggs (100g) | 50g Paneer |
|---|---|---|
| Calories | 143 kcal | 160 kcal |
| Protein | 12.6g | 9.2g |
| Fat | 9.5g | 12.5g |
| Calcium | 56mg | 240mg |
At similar calories, eggs provide ~37% more protein than a typical paneer serving.
Frequently Asked Questions
How does egg protein compare to paneer protein?
Per 100g, paneer provides more total protein (18.3g vs 12.6g). However, egg protein has a higher biological value (BV 100 vs ~80 for paneer) and is more efficiently absorbed. Per calorie, eggs deliver more protein: 0.88g protein per 10 calories vs 0.57g for paneer.
Can I replace eggs with paneer in my diet?
Yes, paneer is a common egg alternative in vegetarian Indian diets. To match the protein of 2 eggs (12.6g), you need about 70g of paneer. Note that paneer is higher in calories and saturated fat, so portion size matters when tracking macros.
Which has more calcium — egg or paneer?
Paneer contains significantly more calcium: 480mg per 100g vs 56mg for eggs. A 100g serving of paneer provides about 48% of the daily value for calcium.
Which is lower in calories — paneer or egg?
Eggs are much lower in calories at 143 per 100g vs 321 for paneer. At similar calorie levels, 2 eggs (~143 calories) provide more protein than 50g of paneer (~160 calories) with less total fat.