A new debate has started in West Bengal regarding mid-day meal. After ISKCON was given the responsibility of providing food in some primary schools of the state, the discussion intensified that eggs will no longer be included in the children’s menu. In such a situation, the biggest question arising is that if eggs are not available, then how will the protein needs of children and common people be met?

According to Dr. Fareha Shanam, Senior Dietician, Department of Nutrition and Dietetics of Sir Ganga Ram Hospital, egg, milk, curd and cheese are counted among the best sources of protein. All the 9 essential amino acids necessary for the body are found in them, hence they are called complete proteins.

How much protein is there in eggs?

• Egg is considered an excellent source of protein. A large egg contains an average of 6.5 to 7 grams of protein. Small eggs contain about 4.9 grams, medium eggs contain 5.7 grams, while extra large and jumbo eggs can contain up to 7.3 grams and 8.2 grams of protein respectively.
• Both egg white and yolk contain protein. A large egg contains about 4 grams of protein from the white and about 3 grams from the yolk. Therefore, eating a whole egg provides many essential vitamins and minerals along with protein.

How much protein is cheese?

If you do not eat eggs, then cheese can be a good option. About 18 to 20 grams of protein is found in 100 grams of cheese. Apart from this, it also contains nutrients like calcium and phosphorus, which help in strengthening bones. However, the amount of fat in paneer can be high, hence it should be included in the diet according to your need and health.

What is the amount of protein in soybean?

In terms of protein, soybean is counted among the strongest vegetarian options. 100 grams of dry soybean contains about 36 to 40 grams of protein. However, its weight increases due to absorption of water after soaking and boiling, hence only about 16 to 17 grams of protein remains in 100 grams of boiled soybean. Nevertheless it is considered an excellent source of protein for vegetarians.

Which is the better source of protein in eggs and cheese?

According to Dr. Fareha Shanam, Senior Dietician, Department of Nutrition and Dietetics of Sir Ganga Ram Hospital, eggs, cheese, tofu, sprouted grains, moong and different pulses are all good sources of protein. However, eggs and dairy products like milk, curd and cheese are considered better, as they contain all the 9 essential amino acids required by the body. For this reason, they are considered complete proteins, which the body can easily use. However, most plant protein sources, such as pulses, sprouts and gram, do not provide all the essential amino acids on their own, so it is important to eat them in the right combination.

Is giving cheese instead of eggs the right decision?

Dr. Shanam says that giving cheese instead of eggs is not wrong from nutritional point of view, but in a country like India, its cost is a big challenge. Paneer is more expensive than eggs, and eggs are also easier for children to eat than sprouts, soya or paneer. Although pulses are rich in fiber and dairy products like cheese are high in calcium, eggs are an excellent and cheap source of protein considering the price.