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Indian food has many sources of protein, but eggs and paneer are among the most popular. However, many people wonder which one gives more protein, eggs or paneer
if your weight is 70 kg, you may need between 105–140 grams of protein per day. (News18 Hindi)
Our body needs protein to build strong muscles. It plays a vital role in almost every function of the body, from forming enzymes and hormones to supporting immunity and cell repair. Protein is one of the most important nutrients for bodybuilders or fitness enthusiasts, as it helps repair, grow, and strengthen muscles.
Indian food has many sources of protein, but eggs and paneer are among the most popular. However, many people wonder which one gives more protein, eggs or paneer.
Kamini Sinha, Senior Dietician at Diet Mantra Clinic, Noida, told News18 that both eggs and paneer are good sources of protein. One egg contains about 6–7 grams of protein. Eggs are referred to as a complete protein, as they contain all nine essential amino acids required for muscle growth. Paneer, on the other hand, contains about 18–20 grams of protein per 100 grams. For those who do not consume eggs, paneer is a great alternative. Paneer is also rich in calcium and healthy fats, which benefit both muscles and bones.
According to dieticians, if your goal is to gain weight along with muscle mass, paneer may be the better choice due to its higher fat content and calorie count. If you want to reduce fat and build lean muscle, eggs are more suitable, as they contain significantly less fat than paneer. However, people should not rely on just one food source for muscle building. Both eggs and paneer should be included in the diet in balanced amounts. Foods like pulses, soya, chicken, fish, nuts, and milk should also be consumed.
Experts advise that daily protein intake should be based on body weight. For example, if your weight is 70 kg, you may need between 105–140 grams of protein per day.
Eggs can be consumed in the morning or after a workout, while paneer can be included in lunch or dinner. If you aim to build muscle, incorporating both into your diet is beneficial. Eggs provide high-quality protein, while paneer offers more protein and energy. With the right quantity, timing, and a balanced diet, better results can be achieved.
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