When it comes to quick, protein-rich snacks, two options often top the list in Indian households — boiled eggs and paneer cubes. Both are widely loved for their convenience and high protein contentbut how do they compare in terms of nutrition, satiety, and overall health benefits?
While some swear by the lean protein and essential nutrients found in eggs, others prefer the vegetarian-friendly and calcium-rich profile of paneer. But which one is more effective as a post-workout snack, or better suited for weight management? We ask an expert to break down the pros and cons of each.
Nutritionally speaking, how do 2 boiled eggs compare to 100 grams of paneer in terms of protein content, fat, and other key nutrients?
Kanikka Malhotra, consultant dietician and diabetes educator, tells indianexpress.com“When comparing 2 boiled eggs to 100 grams of paneer as protein snacks, both pack a serious nutritional punch, but with subtle differences. Two boiled eggs give you about 13 grams of protein, 10-11 grams of fat, and roughly 155-160 calories. Eggs are prized for their rich stores of vitamin B12, D, choline, and selenium. On the other hand, 100 grams of paneer offers a bit more protein — about 18 grams — but comes with a higher fat content (19-21 grams) and a calorie count closer to 265. Paneer excels as a source of calcium and phosphorus, making it great for bone health, although it’s a bit lower in certain vitamins compared to eggs.”
Which of the two makes for a better snack for someone trying to lose weight or build muscle?
For those aiming to lose weight, Malhotra states, boiled eggs typically make a better snack. They’re lower in calories and fat, helping you feel satisfied without adding too much to your daily intake. Eggs also deliver a complete, high-quality protein that keeps you feeling full, supporting muscle maintenance during weight loss.
Paneer, being richer in both protein and calories, is fantastic for muscle building — especially for vegetarians or those looking to gain lean mass. “The higher fat and calorie content in paneer can be a positive for those needing extra energy, but it may slow weight loss if not portioned thoughtfully,” states Malhotra.
Are there any differences in how the body digests and absorbs protein from animal vs. dairy sources, especially in the case of eggs vs. paneer?
When it comes to how your body uses the protein from these foods, Malhotra shares that there are a few differences. “Eggs provide a complete protein with all essential amino acids and boast excellent bioavailability — meaning your body absorbs and uses their protein very efficiently. Egg protein also digests quickly, making eggs ideal after a workout for muscle recovery.”
Paneer, meanwhile, is rich in casein proteinwhich digests more slowly and provides a steady supply of amino acids, supporting muscle repair over a longer period, such as overnight. However, those with lactose intolerance should be cautious, as paneer may cause discomfort, concludes Malhotra.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.