Per 100 g, Egg has 155 kcal and Paneer has 265 kcal. A typical serving of Egg (1 egg, 50 g) has 78 kcal and 6.3 g protein, and a typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein.
Better for weight loss
Egg
Egg has 155 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories.
More protein per calorie
Egg
Egg gives 8.1 g protein per 100 kcal against 6.9 g for Paneer (12.6 g vs 18.3 g per 100 g).
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g). Add vegetables or salad to the meal.
For weight loss, Egg is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Egg | Paneer |
|---|---|---|
| Calories | 155 kcal | 265 kcal |
| Protein | 12.6 g | 18.3 g |
| Carbohydrates | 1.1 g | 6.1 g |
| Fat | 10.6 g | 20.8 g |
| Fibre | 0 g | 0 g |
| Sugar | 1.1 g | 6.1 g |
| Sodium | 124 mg | 22 mg |
| Calcium | 50 mg | 420 mg |
| Iron | 1.2 mg | 0.2 mg |
| Potassium | 126 mg | 138 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Egg, 1 egg (50 g)
78 kcal
6.3 g protein · 0.6 g carbs · 5.3 g fat · 0 g fibre
100 kcal = about 65 g
Full nutrition for Egg →Paneer, 1 katori (100 g)
265 kcal
18.3 g protein · 6.1 g carbs · 20.8 g fat · 0 g fibre
100 kcal = about 38 g
Full nutrition for Paneer →Paneer has more: 265 kcal per 100 g against 155 kcal. A typical serving of Egg (1 egg, 50 g) has 78 kcal and 6.3 g protein, and a typical serving of Paneer (1 katori, 100 g) has 265 kcal and 18.3 g protein.
Egg. Egg has 155 kcal per 100 g against 265 kcal for Paneer, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Egg gives 8.1 g protein per 100 kcal against 6.9 g for Paneer (12.6 g vs 18.3 g per 100 g).
About 65 g of Egg or 38 g of Paneer gives you 100 kcal.
Get an Indian diet plan with your exact portions of egg, paneer and everything else you eat, built around your goal by NASM-certified Coach Himanshu.