Chicken vs Eggs vs Paneer vs Soya: Which Indian Protein Source Wins?

Quick answer: Per 100 g, soya chunks (dry) have the most protein (about 52 g), followed by cooked chicken breast (about 31 g), paneer (about 18–20 g) and eggs (about 13 g, or 6 g per egg). Chicken and soya give the most protein per calorie, paneer is the most calorie-dense because of its fat, and eggs are the most versatile. The best plan uses more than one.

Chicken, eggs, paneer and soya are the four protein sources most Indians rely on. Gym-goers argue about which is "best". The honest answer: each one wins on something different.

Here is a clear comparison so you can choose based on your goal, diet and budget. All values are approximate.

Nutrition per 100 g

Chicken breast (cooked, skinless)

• Protein: about 31 g
• Calories: about 165 kcal
• Fat: about 3–4 g
• Protein per 100 kcal: about 19 g

Whole eggs (about 2 large eggs)

• Protein: about 13 g (about 6 g per egg)
• Calories: about 145 kcal
• Fat: about 10 g
• Protein per 100 kcal: about 9 g

Paneer (full fat)

• Protein: about 18–20 g
• Calories: about 265–320 kcal
• Fat: about 20–25 g
• Protein per 100 kcal: about 6–7 g

Soya chunks (dry weight)

• Protein: about 52 g
• Calories: about 345 kcal
• Fat: under 1 g
• Protein per 100 kcal: about 15 g

Remember: soya chunks soak up water and grow in size, so 100 g dry becomes much more on the plate. In our Tuesday veg box, 110 g of cooked soya chunks gives 26 g of protein.

Which one wins for your goal?

For fat loss: chicken breast and soya

They give the most protein for the fewest calories. That means you can eat a filling portion and stay in your calorie budget.

For muscle gain: all four, combined

When you are eating in a surplus, paneer and whole eggs help you reach your calories more easily. Mix them with chicken or soya to hit your protein number.

For vegetarians: soya + paneer + legumes

Soya is the most protein-dense vegetarian option. Paneer adds variety and richness. Legumes like chana, rajma and kollu fill the gaps and add fibre.

For convenience: eggs

Boiled, scrambled, omelette, in a dosa: eggs take five minutes and need no planning.

Protein quality: are they all "complete"?

All four are complete proteins, meaning they contain all nine essential amino acids:

• Eggs and dairy (paneer) are often used as reference standards for protein quality.
• Chicken is a high-quality animal protein.
• Soya is one of the few plant proteins that is complete on its own, and its quality score is close to animal proteins.

Common worries, answered

"Does soya affect hormones in men?"

At normal food amounts, research has not shown that soya lowers testosterone or affects male hormones in a meaningful way. A serving of soya chunks a day is fine for most people.

"Are eggs bad for cholesterol?"

For most healthy people, 1–3 eggs a day as part of a balanced diet is fine. If you have high cholesterol, diabetes or heart disease, ask your doctor what suits you.

"Is paneer fattening?"

Paneer is high in fat, so portions matter. 100 g of full-fat paneer can carry 265–320 kcal. It is a great food, just measure it.

Practical daily combinations

• Non-veg, fat loss (about 100 g protein): 3 eggs at breakfast, 150 g chicken at lunch, 50 g dry soya at dinner, plus dal and curd through the day
• Vegetarian, muscle gain (about 100 g protein): paneer bhurji at breakfast, soya curry at lunch, chana or rajma with curd at dinner, milk and peanuts as snacks
• Eggetarian (about 90 g protein): egg bhurji at breakfast, soya pulao at lunch, paneer and green gram salad at dinner

Need help with your daily number? Read how much protein you need per day.

How we combine them in every box

We do not pick one protein and repeat it. Each BroTin Box stacks a main protein with eggs and legumes so you get variety and a high total:

• Monday: green mint grilled chicken + 2 eggs + black chana: 81.4 g protein
• Tuesday (veg): smashed soya chunks + mint curd + sprouted kollu: 43.8 g protein
• Wednesday: chicken steak + 2 eggs + sprouted green gram: 76.8 g protein
• Saturday: grilled mackerel + 2 eggs + green peas: 58.6 g protein

If you avoid eggs, every box that contains eggs has an egg-free version that swaps the eggs for an extra portion of legumes. See the full week on our menu.

Frequently asked questions

Which is cheapest per gram of protein? Soya chunks and eggs are usually the cheapest sources of protein in Indian markets, followed by chicken. Paneer is usually the most expensive per gram of protein.

Can I eat soya every day? Yes, one serving a day is fine for most people. Variety across the week is still a good idea.

Is fish better than chicken? Fish like mackerel gives a little less protein per 100 g than chicken breast but adds omega-3 fats. Both are excellent; rotating them is ideal.

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Get all four in one week without cooking a thing. Try a BroTin Box tomorrow.