Chicken vs Eggs: Which Has More Protein?

Discover whether chicken or eggs offer more protein. Compare their nutritional profiles, bioavailability and health benefits for a balanced diet.

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21. Jun 2024
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Chicken vs Eggs: Which Has More Protein?















Protein is an essential nutrient crucial for building and repairing tissues, producing enzymes and hormones, and supporting overall health. Among the most popular sources of protein are chicken and eggs. Both are dietary staples that offer various health benefits, but when it comes to protein content, which one takes the lead? Let's delve into the details and compare the protein content of chicken and eggs, considering various factors such as portion size, bioavailability, and overall nutritional profile.

Protein Content Comparison

Chicken

Chicken is a versatile and widely consumed source of animal protein. Different parts of the chicken contain varying amounts of protein.

  • Chicken Breast: The leanest and most protein-rich part, a cooked, skinless chicken breast (about 3.5 ounces or 100 grams) contains approximately 31 grams of protein.
  • Chicken Thigh: While slightly higher in fat, chicken thighs still offer a substantial amount of protein, with about 26 grams of protein per 100 grams.
  • Chicken Drumstick: A cooked drumstick (without skin) provides around 28 grams of protein per 100 grams.
  • Chicken Wings: Less lean but still a good source of protein, with approximately 27 grams of protein per 100 grams.

Eggs

Eggs are another excellent source of high-quality protein, with all the essential amino acids the body needs.

  • Whole Egg: A large egg (about 50 grams) contains around 6 grams of protein. This means that 100 grams of whole eggs (about 2 large eggs) provide approximately 12 grams of protein.
  • Egg White: The egg white is the most protein-rich part of the egg, containing about 3.6 grams of protein per large egg white (33 grams). Thus, 100 grams of egg whites offer around 11 grams of protein.
  • Egg Yolk: The yolk contains about 2.7 grams of protein per large egg, providing additional nutrients but contributing less to the overall protein content compared to the white.

Also Read - What Happens To Your Body When You Eat Chicken Regularly

Bioavailability and Quality of Protein

Chicken

Chicken protein is highly bioavailable, meaning that the body can efficiently absorb and use it. The biological value (BV) of chicken protein is around 79, which is quite high and indicates that it provides a substantial amount of essential amino acids necessary for various bodily functions.

Eggs

Eggs are often considered the gold standard for protein quality. The protein in eggs has a biological value of 100, meaning it is highly efficient for the body to use. This high bioavailability makes eggs an excellent source of protein for supporting muscle growth, repair, and overall health.

Nutritional Profiles

Chicken

  • Calories: Chicken breast is relatively low in calories, with about 165 calories per 100 grams.
  • Fats: Chicken breast is low in fat, with only about 3.6 grams of fat per 100 grams, primarily unsaturated fats.
  • Vitamins and Minerals: Chicken is rich in vitamins B6 and B12, niacin, phosphorus, and selenium, contributing to energy production, immune function, and overall health.

Eggs

  • Calories: A large egg contains about 70 calories, meaning 100 grams of whole eggs provide approximately 140 calories.
  • Fats: Eggs have about 10 grams of fat per 100 grams, with a significant portion being healthy fats, including omega-3 fatty acids.
  • Vitamins and Minerals: Eggs are a powerhouse of nutrients, including vitamins A, D, E, B12, riboflavin, folate, and essential minerals like iron, phosphorus, and selenium.

Also Read - What Happens To Your Body When You Eat Eggs Regularly

Conclusion

When comparing chicken and eggs for their protein content, chicken, especially chicken breast, comes out on top with a higher protein density. A 100-gram serving of chicken breast contains approximately 31 grams of protein, compared to 12 grams of protein in 100 grams of whole eggs. However, eggs offer high-quality protein with superior bioavailability, making them an excellent choice for supporting various bodily functions.

Ultimately, both chicken and eggs are valuable sources of protein and can be included in a balanced diet. Your choice may depend on your specific dietary needs, preferences, and overall nutritional goals. Whether you opt for the lean protein of chicken or the high-quality protein of eggs, both can help you meet your protein requirements effectively.

Note - We can not guarantee that the information on this page is 100% correct. Some article is created with help of AI.

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Rishabh Sinha
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