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Paneer bhurji vs Egg bhurji (2 eggs)
Gram for calorie, Paneer bhurji carries less protein per kcal than Egg bhurji (2 eggs) — 20.6 g protein for 385 kcal against 14 g for 209 kcal. For fat loss, where protein-per-calorie matters most, Egg bhurji (2 eggs) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Paneer bhurji wins with 20.6 g against 14 g. On cost, Egg bhurji (2 eggs) is the cheaper way to hit a protein target — ₹25.7 per 20 g protein versus ₹46.6. Neither is "bad" — Paneer bhurji is a paneer & soy item and Egg bhurji (2 eggs) is a egg item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Paneer bhurji | Egg bhurji (2 eggs) |
|---|---|---|
| Serving | 1 katori (100 g paneer) | 1 katori (2 eggs) |
| Calories | 385 | 209 |
| Protein g | 20.6 | 14 |
| Carbs g | 8 | 3.2 |
| Fat g | 30.1 | 15.6 |
| Cost per serving | ₹48 | ₹18 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Paneer bhurji or Egg bhurji (2 eggs)?
- Paneer bhurji has 20.6 g protein per serving; Egg bhurji (2 eggs) has 14 g. Paneer bhurji is ahead in absolute grams.
- Which is better for fat loss?
- Egg bhurji (2 eggs) 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 bhurji (2 eggs) is the cheaper source of protein between the two, at current Indian retail prices.