Compare
Egg, boiled (whole) vs Paneer (plain, raw)
Gram for calorie, Egg, boiled (whole) carries more protein per kcal than Paneer (plain, raw) — 6.7 g protein for 75 kcal against 20 g for 323 kcal. For fat loss, where protein-per-calorie matters most, Egg, boiled (whole) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Paneer (plain, raw) wins with 20 g against 6.7 g. On cost, Egg, boiled (whole) is the cheaper way to hit a protein target — ₹20.9 per 20 g protein versus ₹38. Neither is "bad" — Egg, boiled (whole) is a egg item and Paneer (plain, raw) is a dairy item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Egg, boiled (whole) | Paneer (plain, raw) |
|---|---|---|
| Serving | 1 egg (50 g) | 1 piece (100 g) |
| Calories | 75 | 323 |
| Protein g | 6.7 | 20 |
| Carbs g | 0 | 4.5 |
| Fat g | 5.3 | 25 |
| Cost per serving | ₹7 | ₹38 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Egg, boiled (whole) or Paneer (plain, raw)?
- Egg, boiled (whole) has 6.7 g protein per serving; Paneer (plain, raw) has 20 g. Paneer (plain, raw) is ahead in absolute grams.
- Which is better for fat loss?
- Egg, boiled (whole) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Egg, boiled (whole) is the cheaper source of protein between the two, at current Indian retail prices.