Daijiworld Media Network – Mumbai
Mumbai, Nov 14: Protein is one of the most essential building blocks of the human body, crucial for repairing tissues, building muscles, and supporting the production of enzymes and hormones.
A protein-rich breakfast not only fuels the body but also keeps you active and full for longer. Among the most popular options on the Indian plate are eggs and paneer—but which one gives a better start to your day?
Eggs: Nutrition and benefits
A single boiled or poached egg (44 g) contains 5.5 g protein, 4.2 g fat, calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, and 162 mg cholesterol.
Eggs are considered a powerhouse of high-quality protein that helps build muscles and reduces unnecessary snacking by keeping you full. Rich in vitamins B12, D, and choline, they support brain health, boost metabolism, and aid energy production. Antioxidants like lutein and zeaxanthin promote eye health and prevent inflammation. Low in calories yet nutrient-dense, eggs are ideal for weight management. They can be enjoyed boiled, scrambled, or as omelets. Despite myths, moderate egg consumption can support heart health due to the presence of healthy fats.
Paneer: Nutrition and benefits
Forty grams of low-fat paneer offers 7.54 g protein, 5.88 g fat, nearly 5 g carbs, folates, and is rich in calcium, phosphorus, and potassium.
Paneer is an excellent breakfast choice due to its slow-digesting protein, which provides long-lasting energy and reduces cravings—helpful for weight loss and management. Its high calcium and phosphorus levels make it beneficial for bones and teeth. Its steady energy release is ideal for diabetics. Being light and sattvic, paneer is valued in Ayurveda for balancing Vata and Pitta doshas. Paneer bhurji, salads, or stuffed parathas make wholesome breakfast options.
What studies say
A study on paneer notes that it contains high levels of fat (22–25%) and protein (16–18%) along with essential minerals and fat-soluble vitamins A and D. Its superior nutritive value comes from whey proteins rich in essential amino acids. With a high protein efficiency ratio and biological value, paneer is suitable for children, adolescents, adults, expectant mothers, and even diabetics or heart patients.
Research on egg protein highlights its amino acid score of 100 and the highest net protein utilization among dietary proteins. Egg white proteins help build muscle mass, support antioxidant defense, and improve metabolic health. They may help reduce visceral fat, improve cholesterol levels, and prevent metabolic syndrome.
Egg vs Paneer: What’s better?
Both eggs and paneer are complete, high-quality proteins containing all nine essential amino acids. They are also rich in vitamin B12 and vitamin D—nutrients not commonly found in plant-based foods. Both can be included on alternate days for a balanced diet. Vegetarians aiming for weight loss can rely on paneer just as effectively as eggs. Adding lentils, soy products, and nuts ensures a well-rounded protein intake.