Eggs vs Paneer: Which is a better source of protein and beneficial for weight loss?
Eggs vs paneer
If you are someone trying to lose weight or build muscles, you would probably know the importance of adding protein-rich foods in your diet. Protein is described as the building blocks of life as it is needed to build bones, muscles and plays a vital part in other functions of the body. Eggs and paneer are popular and good sources of high-quality protein. Apart from protein, both eggs and paneer are packed with other healthy nutrients like calcium, B12 and iron. For vegetarians, paneer is the major source of protein, but non-vegetarians have the option to choose out of the two. So, here we have tried finding the answer to this critical question.
Eggs
An egg is a versatile and a cheap source of protein. All these things make it a popular weight-loss friendly food. It is touted as a superfood and is known for its many health benefits.
1 boiled or poached egg weighing 44 g contains:
Protein:5.5 g
Total fat: 4.2 g
Calcium: 24.6 mg
Iron: 0.8 mg
Magnesium:5.3 mg
Phosphorus: 86.7 mg
Potassium: 60.3 mg
Zinc: 0.6 mg
Cholesterol: 162 mg
Selenium: 13.4 micrograms (mcg)
Eggs
are also a rich source of vitamins A, B, E, and K. Due to high-calorie
content in the yolk, most people discard it, unaware of the fact that
the yellow portion of eggs is loaded with several healthy nutrients.
Paneer
Paneer
or cottage cheese is a popular dairy product. Just like eggs, paneer
can also be included in the diet in different ways. You can make paneer
sandwich, curry or just saute the slices of paneer in some oil, add salt
and enjoy as an evening snack.
40 grams of low- fat cottage cheese or paneer provides
Protein: 7.54gm
Fat: 5.88gm
Carbs: 4.96gm
Folates: 37.32microgram
Calcium: 190.4mg
Phosphorus: 132mg
Potassium: 50 mg
Besides, paneer contains other nutrients as well like vitamin B12, selenium, vitamin D and riboflavin.
Egg vs paneer: The better source of protein
Eggs
and protein, both have more or less similar nutrient composition. Apart
from protein, they are packed with several essential nutrients like
vitamin B12, iron, calcium and different kinds of vitamins, which are
known to play a vital role in keeping us fit and maintaining a healthy
weight. Both the food items help in building muscles and achieving
weight loss goals. It is impossible to state which is better as both of
them have their own set of health benefits. You can include both the
food items in your diet to reap their incredible benefits and add
variety in your diet.