Egg is the better pick for weight loss. For PCOS, diabetes and menopause they rate the same.
Per 100 g:
- Egg: 148 kcal and 13.4 g of protein
- Paneer: 258 kcal and 18.9 g of protein
| Goal | Egg | Paneer |
|---|---|---|
| Weight loss | Good choiceBetter pick | Eat in moderation |
| PCOS | Good choice | Good choice |
| Diabetes | Good choice | Good choice |
| Menopause | Good choice | Good choice |
One serving each, side by side
Each food at its own normal serving: one egg (50 g) and a 50 g piece of paneer.
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss Egg is the better pick for weight loss.
Egg is the better pick for weight loss.
- Egg, one egg (50 g): good choice. 9.1 g of protein per 100 kcal helps you stay full and keep muscle.
- Paneer, a 50 g piece: eat in moderation. 129 kcal in a 50 g serving, with 9.4 g of protein, so watch the portion.
PCOS They rate the same for PCOS.
They rate the same for PCOS. Per 100 g, egg has almost no carbohydrate; paneer has 12.4 g of carbohydrate. Paneer has more carbohydrate. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Egg, one egg (50 g): good choice. Almost no carbohydrate in a 50 g serving.
- Paneer, a 50 g piece: good choice. 9.4 g of protein with only 6.2 g of carbohydrate in a 50 g serving, so it fills you without raising your sugar much.
Diabetes They rate the same for diabetes.
They rate the same for diabetes. Per 100 g, egg has almost no carbohydrate; paneer has 12.4 g of carbohydrate. Paneer has more carbohydrate. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Egg, one egg (50 g): good choice. Almost no carbohydrate in a 50 g serving.
- Paneer, a 50 g piece: good choice. Only 6.2 g of carbohydrate in a 50 g serving.
Menopause They rate the same for menopause.
They rate the same for menopause. Per 100 g, egg has 55.1 mg of calcium and 13.4 g of protein; paneer has 476 mg of calcium and 18.9 g of protein. Paneer has more calcium and protein. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Egg, one egg (50 g): good choice. 6.7 g of protein in a 50 g serving helps you hold on to muscle.
- Paneer, a 50 g piece: good choice. 238 mg of calcium in a 50 g serving, which your bones need more of now.
Side by side, per 100 g
The two foods in the table are Boiled egg, IFCT code M004, and Paneer (Chhena), IFCT code L003.
| Per 100 g | Egg (boiled) | Paneer |
|---|---|---|
| Calories | 148 kcal | 258 kcal |
| Protein | 13.4 g | 18.9 g |
| Carbohydrate | almost none | 12.4 g |
| Fibre | none | none |
| Fat | 10.5 g | 14.8 g |
| Sugars | almost none | 11.6 g |
| Calcium | 55.1 mg | 476 mg |
| Folate | 48.2 µg | 93.3 µg |
| Zinc | 1.3 mg | 2.7 mg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes them, so a cooked portion will read differently.
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How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: one egg (50 g) and a 50 g piece of paneer.
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Egg and Paneer.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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