Archive · 8 Aug 2025
Eggs vs. Paneer: A Protein Snack Showdown
Eggs and paneer are both great protein snacks!
Eggs have fewer calories and less fat, making them a good choice if you're trying to lose weight, and they're packed with vitamins like B12 and D. Paneer has a bit more protein and is high in calcium, which is good for your bones and muscles.
Eggs' protein gets used by your body quickly, while paneer's protein digests slowly, helping muscles repair overnight.
Always talk to a doctor or dietitian before changing your diet!
Two boiled eggs provide approximately 13g protein, 10-11g fat, and 155-160 calories.
100g paneer offers about 18g protein, 19-21g fat, and roughly 265 calories.
Eggs are rich in vitamin B12, D, choline, and selenium.
Paneer is high in calcium and phosphorus.
Boiled eggs are better for weight loss due to lower calories and fat; paneer is better for muscle building.
- Who
- Kanikka Malhotra, consultant dietician and diabetes educator.
- What
- Comparison of boiled eggs and paneer as protein snacks.
- When
- N/A
- Where
- N/A
- Why
- To determine which snack is better for weight loss, muscle building, and overall nutrition.
Boiled Eggs
Paneer
Impact on Weight Management
Boiled Eggs
Better choice for weight loss due to lower calories and fat content.
Paneer
Fantastic for those looking to gain lean mass.
- Protein (2 boiled eggs)
- ~13g
- Fat (2 boiled eggs)
- ~10-11g
- Calories (2 boiled eggs)
- ~155-160
- Protein (100g paneer)
- ~18g
- Fat (100g paneer)
- ~19-21g
- Calories (100g paneer)
- ~265