Paneer vs Boiled Egg
Both sides computed from the same table, at the serving each is actually eaten in.
The short answer
Which one is heavier
Per 100 g, paneer is heavier — 265 kcal against 148 kcal for boiled egg, about 79% more. Per real serving the picture changes: 1 curry portion of paneer is 133 kcal, while 1 medium egg of boiled egg is 67 kcal, because the portions are not the same size. On protein, paneer wins with 18.3 g per 100 g.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 g·REVIEWED JUL 2026
Side by side
| Paneer | Boiled Egg | |
|---|---|---|
| Serving assumed | 1 curry portion · 50 g | 1 medium egg · 45 g |
| Calories per serving | 133 | 67 |
| Calories per 100 g | 265 | 148 |
| Protein per 100 g | 18.3 g | 13.0 g |
| Carbs per 100 g | 4.0 g | 0.7 g |
| Fat per 100 g | 20.0 g | 11.0 g |
| Fibre per 100 g | 0.0 g | 0.0 g |
| Walking to burn one serving | 31 min | 16 min |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
How two dishes are made comparable
- Both columns start from the same source — the per-100 g rows for paneer and boiled egg in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
- Each dish keeps its own serving weight: 1 curry portion at 50 g, 1 medium egg at 45 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
- Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.
Paneer 265 kcal/100 g × 50 g ÷ 100 = 133 kcal Boiled Egg 148 kcal/100 g × 45 g ÷ 100 = 67 kcal
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Paneer is denser per gram, but people do not eat by the gram — paneer arrives as 1 curry portion and boiled egg as 1 medium egg, and that is where the real difference shows up.
Paneer carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
Questions
Which has more calories, paneer or boiled egg?
Per 100 g, paneer is heavier — 265 kcal against 148 kcal for boiled egg, about 79% more. Per real serving the picture changes: 1 curry portion of paneer is 133 kcal, while 1 medium egg of boiled egg is 67 kcal, because the portions are not the same size. On protein, paneer wins with 18.3 g per 100 g.
Which has more protein, paneer or boiled egg?
Paneer — 18.3 g per 100 g against 13.0 g. Per real serving that becomes 9.2 g in 1 curry portion against 5.9 g in 1 medium egg.
Why do the two comparisons disagree?
Because a per-100 g comparison flatters whatever is eaten in small portions. 1 curry portion of paneer weighs 50 g and 1 medium egg of boiled egg weighs 45 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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