Paneer vs Eggs: Which One Has More Protein?

 🥚 Eggs (Boiled or Scrambled)

• Protein (per 100 g / ~2 large eggs): ~13 g

• Protein (per 1 egg): ~6–7 g

• Type of Protein: Complete protein (contains all 9 essential amino acids)

• Calories: ~143 kcal

• Fat: ~10 g (mostly healthy fats)

• Other Nutrients:

  • Vitamin B12, D, and choline

  • High bioavailability — the body absorbs and uses egg protein very efficiently

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🧀 Paneer (Made from Cow’s Milk)

• Protein (per 100 g): ~18 g

• Calories: ~265 kcal

• Fat: ~20 g (mostly saturated fat)

• Carbs: ~1–2 g

• Other Nutrients:

  • Rich in calcium and phosphorus (good for bones)

  • Contains casein — a slow-digesting protein that supports muscle repair over time

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⚖️ Protein Comparison (per 100 g)

Food	Protein	Calories	Digestibility	Amino Acid Profile
Paneer	18 g	265 kcal	Good	Incomplete (lacks some amino acids)
Eggs	13 g	143 kcal	Excellent	Complete protein

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🧩 Verdict

• For higher protein per gram: ✅ Paneer wins

• For better protein quality & absorption: ✅ Eggs win

• For weight loss: Eggs (fewer calories & more satiety)

• For muscle gain: Paneer (more protein & slow-digesting)

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🥗 Best Combo Tip

For a balanced diet, include both — eggs for quick, high-quality protein in the morning and paneer later in the day for sustained muscle recovery.