Egg vs Paneer: Which Is The Best High-Protein Breakfast Option?

Egg vs Paneer: When talking of high-protein breakfasts, eggs and paneer top the list as people’s favourite. Both of them are rich in nutrients and provide essential amino acids that are necessary for muscle repair, sustained energy and overall health. Eggs are one of the most common breakfast staples globally. They contain high biological value protein with important nutrients like vitamin D and choline. Paneer, a dairy product, is also highly preferred in Indian households and is rich in protein, along with calcium and healthy fats. However, when it comes to choosing between eggs and paneer as a high-protein breakfast option, people often get confused. Here’s all you need to know.

Egg vs Paneer: Nutrient Content

1 boiled or poached egg weighing 44 g contains 5.5 g protein, 4.2 g total fat, 24.6 mg calcium, 0.8 mg iron, 5.3 mg magnesium, 86.7 mg phosphorus, 60.3 mg potassium, 0.6 mg zinc, 162 mg cholesterol, and 13.4 mcg selenium.

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40 grams of low-fat cottage cheese or paneer provides 7.54 gm protein, 5.88 gm fat, 4.96 gm carbs, 37.32 microgram folates, 190.4 mg calcium, 132 mg phosphorus, and 50 mg potassium.

Egg vs Paneer: Benefits For Breakfast

Eggs: They contain high-quality protein, which helps build and repair muscles and keeps you fuller for longer. Rich in essential vitamins like B12, D and choline, they support brain function, boost metabolism and improve overall energy levels. The healthy fats and antioxidants such as lutein and zeaxanthin promote eye health and protect against inflammation. Besides, they are low in calories and help manage weight.

Paneer: Paneer is also rich in high-quality protein, which helps in muscle building and gives sustained energy throughout the day. It keeps you fuller and reduces cravings, aiding in weight management. Rich in calcium and phosphorus, paneer keeps bones and teeth strong. The healthy fats control blood sugar in the body.

Eggs For Breakfast (Image Credits: Canva)

Egg vs Paneer: Breakfast Ideas

Eggs: The best ways of enjoying eggs for breakfast are boiled, scrambled or omelettes to make for a delicious and wholesome meal.

Paneer: Paneer can be used to make paneer bhurji, stuffed parathas, or salads for a wholesome and healthy breakfast.

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Egg vs Paneer: Which Is Best High-Protein Breakfast?

Eggs and paneer have similar nutrient compositions and are highly rich in protein. They contain all nine nutrients required to make protein. Besides, they are rich in vitamin B-12 and vitamin D, two nutrients that are scarcely found in any plant-based foods. Both are healthy and can be included in the diet on alternate days. Vegetarians who are trying to lose weight can opt for paneer. You can also add soy products, lentils, and nuts to the diet to get the maximum nutrients and maintain steady, balanced energy throughout the day.