(Image source from: Canva.com)
When it comes to fast snacks that are high in protein, two favorites in Indian homes are boiled eggs and paneer cubes. Both are popular for being easy to prepare and for their high protein levels, but how do they stack up against each other in terms of nutrition, fullness, and health benefits? Some people love the lean protein and vital nutrients in eggs, while others lean towards paneer's vegetarian and calcium-rich qualities. So, which one is better as a snack after exercising, or for managing weight? We consulted an expert to discuss the advantages and disadvantages of each.
When looking at 2 boiled eggs versus 100 grams of paneer as protein snacks, both options are packed with nutrients, although they have slight differences. Two boiled eggs provide around 13 grams of protein, 10 to 11 grams of fat, and about 155 to 160 calories. Eggs are well-known for their high levels of vitamins B12, D, choline, and selenium. In contrast, 100 grams of paneer has slightly more protein at around 18 grams, but also has more fat (19 to 21 grams) and a calorie content that is about 265. Paneer is a great source of calcium and phosphorus, which are beneficial for bone health, but it has fewer vitamins than eggs.
For those trying to shed pounds, Malhotra mentions that boiled eggs usually make a better snack choice. They have fewer calories and less fat, helping you feel full without greatly increasing your daily caloric intake. Eggs provide complete, high-quality protein that keeps you satisfied, aiding in muscle maintenance during weight loss. Paneer, being richer in both protein and calories, is excellent for building muscles, particularly for vegetarians or anyone looking to gain lean weight. The higher fat and calorie levels in paneer can be good for people needing more energy, but it might hinder weight loss if not served in the right portions. As for how our bodies utilize the protein from these foods, Malhotra explains there are some differences. Eggs offer complete protein with all essential amino acids and have great bioavailability, meaning our bodies efficiently absorb and use their protein. The protein in eggs also digests quickly, making them a great choice after workouts for muscle recovery.
On the other hand, paneer is high in casein protein, which digests more slowly and supplies amino acids steadily, supporting muscle repair over a longer period, like overnight. However, those who are lactose intolerant should take caution, as paneer could cause discomfort.
