Whether you are building muscles or shedding kilos, protein intake is very important. Proteins are the building block of cells necessary for replacing fat with lean muscles. Eggs and paneer are the two food items that are compulsorily present in everyone’s diet chart. Both are loaded with nutritional benefits that can support health in numerous ways. Vegetarians can have paneer while non-vegetarians have got choices. 

Eggs are cheaper and contain all essential vitamins and minerals that are required by the body in a day. There are several ways to include eggs in your diet like boiled eggs, bhurji, sandwiches, curry. We tend to discard yolk thinking yolk is high in fat content but we are unaware of the fact that it contains many other nutritional benefits too.

1 boiled egg (approx. 44 grams) contains

Protein:5.5 g

Total fat: 4.2 g

Calcium: 24.6 mg

Iron: 0.8 mg

Magnesium:5.3 mg

Phosphorus: 86.7 mg

Potassium: 60.3 mg

Zinc: 0.6 mg

Cholesterol: 162 mg

Selenium: 13.4 micrograms (mcg)

40 grams of low-fat paneer contains

Protein: 7.54gm

Fat: 5.88gm

Carbs: 4.96gm

Folates: 37.32microgram

Calcium: 190.4mg

Phosphorus: 132 mg

Potassium: 50 mg

Paneer or cottage cheese is a popular dairy product that can be consumed in our daily food. It is rich in calcium, nutrients like vitamin B12, selenium, vitamin D, and riboflavin. It can be taken in the form of salads, sandwiches, and curries.

Eggs and protein are full of nutrients. They are the complete sources of protein, as they contain all nine nutrients required to make protein. Hence, they are considered rich sources of protein. Besides, dairy products and eggs are rich in vitamin B-12 and vitamin D, two nutrients that are scarcely found in any plant-based food products. Both can be included alternatively in the diet. Vegetarians, who are trying to lose weight, eating paneer can be as beneficial as eating eggs. Apart from eggs and paneer, other rich sources of protein are chicken, cheese (mozzarella and cheddar) beans such as mung beans, black beans and kidney beans, and broccoli among others. Anyone allergic to eggs and paneer can opt for these protein-rich foods. 

Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.