Egg versus Paneer: Which is better for breakfast for weight loss

A healthy and nutrient-rich breakfast is like fuel that keeps you active and charged throughout the day. And nothing works easier and healthier than to add some eggs or paneer to your breakfast diet for a nutritious meal. But, when it comes to weight loss, which one works better for breakfast? Let us find out.
Egg's nutritional content
1 boiled or poached egg weighing 44 g contains 5.5 g protein, 4.2 g total fat, 24.6 mg calcium, 0.8 mg iron, 5.3 mg magnesium, 86.7 mg phosphorus, 60.3 mg potassium, 0.6 mg zinc, 162 mg cholesterol, and 13.4 mcg selenium

Egg benefits for breakfast
Eggs are a powerhouse of nutrition and an excellent choice for breakfast. It is said that they are rich in high-quality protein, which helps build and repair muscles while keeping you full for longer, reducing unnecessary snacking. Packed with essential vitamins like B12, D, and choline, eggs support brain function, boost metabolism, and improve overall energy levels. Their healthy fats and antioxidants, like lutein and zeaxanthin, promote eye health and protect against inflammation. Additionally, eggs are low in calories yet highly nutritious, making them ideal for weight management. The best ways of enjoying them for breakfast are-boiled, scrambled, or omelets for a delicious and wholesome meal.

Paneer's nutritional content
40 grams of low-fat cottage cheese or paneer provides 7.54 gm protein, 5.88 gm fat, 4.96 gm carbs, 37.32 microgram folates, 190.4 mg calcium, 132 mg phosphorus, and 50 mg potassium

Paneer benefits for breakfast
It is said that paneer is an excellent choice for breakfast as it is packed with high-quality protein, essential for muscle growth and sustained energy throughout the day. Its slow-digesting nature keeps you full for longer, reducing cravings and aiding in weight loss and management. It is rich in calcium and phosphorus that help with strengthening bones and teeth, making it a great option for all age groups. It also contains healthy fats that provide steady energy without spiking blood sugar levels, making it ideal for diabetics. Additionally, paneer is easy to digest and versatile, allowing you to prepare a variety of nutritious dishes like paneer bhurji, stuffed parathas, or salads for a wholesome and delicious start to the day.

Egg vs paneer: The better source of protein for weight loss
It is said that eggs and protein, both have similar nutrient composition. These are complete sources of protein, as they contain all the nine nutrients required to make protein; hence, these are considered as high-quality proteins. 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. If we look at the nutrient levels, they both are healthy and can be included in the diet on alternate days. For vegetarians trying to lose weight, eating paneer can be as beneficial as eating eggs. One can further add soy products, lentils and nuts to the diet and get the maximum amount of nutrients.
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