Chicken or Eggs: Which is a Better Source of Protein?

Fitness enthusiasts or weight watchers not only sweat but also watch their diet. One of the most important dietary changes in weight loss is protein-rich foods. Lean muscle growth, and faster post-exercise recovery are some of the health benefits of protein. Although there are many sources of protein, many non-vegetarians prefer chicken and eggs. But you may wonder if chicken has more protein than eggs. With National Protein Day on February 27, we’ll tell you which protein-rich food wins the chicken vs. the egg battle.

What are proteins?

Protein, also known as polypeptides, is one of the most important nutrients that play various vital roles in the body. Nutritionist Shruti Keluskar says it is necessary for the formation of every part of the body, including teeth and bones. According to 2016 research published in Food & Function, for healthy adults with minimal physical activity, the recommended dietary allowance of protein is 0.8 grams of protein per kg of body weight per day.

Lean protein sources

The expert says that it is always better to go towards lean protein sources as they have lower fat levels than non-lean protein sources. Lean protein sources include chicken, white-meat fish, eggs, plain Greek yogurt, nuts and seeds.

Non-lean protein sources

Non-lean protein sources are usually high in fat. These include processed meat, red meat and high-fat dairy products.

Chicken or eggs for protein?

When it comes to protein, 100 grams of egg whites provide 10.9 grams of protein, according to the United States Department of Agriculture. But if protein is your focus, go for brown eggs. Also, 100 grams of brown eggs contain 12 grams of protein. Chicken is the clear winner. According to the USDA, if you eat 100 grams of chicken breast, you get 23.2 grams of chicken.

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Yes, both chicken and eggs are excellent sources of protein. However, the choice between the two depends on various factors such as personal dietary preferences, nutritional needs and health considerations, Keluskar said. For example, if you are focusing on losing weight and want to go for a high protein diet, chicken breast should be your go-to option.

Chicken is a lean meat that is especially rich in high-quality protein. It contains all the essential amino acids required by the body for muscle growth, repair and overall maintenance.

Eggs, on the other hand, are a complete protein source, meaning they contain all the essential amino acids in the right proportions. They are also a good source of vitamins, minerals and antioxidants. Also, eggs are more versatile when it comes to cooking and can be incorporated into various dishes.

Ultimately, the choice between chicken and eggs for protein intake depends on personal preferences and dietary needs.

How to include chicken and eggs in diet?

Here are six ways to incorporate chicken and eggs into your diet:

1. Chicken and vegetable skewers

• Thread diced chicken and a variety of your favorite vegetables, such as bell peppers, onions, and zucchini, onto skewers.
• Brush the chicken with olive oil and grill until well cooked.
• Serve with a side salad or brown rice.

2. Vegetable and Egg Fried Rice

• Let the brown rice cook and cool.
• In a skillet, saute chopped vegetables like broccoli, carrots and onions with garlic and ginger.
• Add cooked rice and scrambled eggs, then sesame oil to taste.

3. Chicken and Avocado Salad

• Combine chicken breast, avocado, cherry tomatoes and cilantro in a bowl.
• Dress with lime and olive oil for a refreshing and filling salad.

4. Egg and vegetarian breakfast bowl

• In a bowl, combine the scrambled eggs, spinach and mushrooms.
• Top with chicken breast for added protein.

5. Chicken and vegetable soup

• In a large pot, saute the minced chicken, onions and garlic.
• Add chopped vegetables such as chicken broth, carrots and celery.
• Simmer until the vegetables are tender, then add the cooked noodles or brown rice.

6. Chicken and egg wrap

• Grill the chicken and mix it with scrambled eggs, mixed greens and spices of your choice like turmeric, chili powder and coriander powder.
• Wrap it all up in a whole grain roti for a quick and nutritious meal on the go.

Both chicken and eggs are nutritious choices and including a variety of protein sources in your diet is good for overall health and well-being.