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  • Chicken ​🐔​ vs. Egg ​🥚​: Which One Has More Protein and Which One Is Better?

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    Nobody knows which one came into existence first. The debate between chicken and eggs as superior sources of protein is a longstanding one, often spurred by dietary preferences, nutritional goals, and health considerations. Both chicken and eggs are staples in many diets worldwide and are praised for their high protein content. This article delves into the nutritional profiles, protein content, health benefits, and overall suitability of chicken and eggs, helping you make an informed choice.

    From weight loss to boosting the immune system, there is no need to take special medications if the body has enough protein. Meat easily replaces the lack of protein in the body. Generally eating fish, meat and eggs can make up for the lack of protein in the body. Different types of pulses also contain protein. But chicken meat or eggs are richer in protein.


    Protein Content: Chicken vs. Egg


    Chicken is widely recognized for its high protein content, particularly the breast meat, which is lean and low in fat. Chicken is much healthier with vitamin B12, tryptophan, choline, zinc, iron and copper. That's why chicken is more beneficial for health. Here’s a breakdown:

    Chicken Breast (cooked, skinless, boneless, per 100 grams):

    • Calories: 165
    • Protein: 31 grams
    • Fat: 3.6 grams
    • Carbohydrates: 0 grams

    Chicken Thigh (cooked, skinless, boneless, per 100 grams):

    • Calories: 209
    • Protein: 26 grams
    • Fat: 10.9 grams
    • Carbohydrates: 0 grams


    Eggs, often called nature’s multivitamin, offer a rich protein profile and numerous other nutrients. Eggs are also full of essential nutrients. If you eat a boiled egg every day, the body will get the nutrients it needs.

    Whole Egg (large, per 100 grams):

    • Calories: 143
    • Protein: 13 grams
    • Fat: 9.5 grams
    • Carbohydrates: 1.1 grams

    Egg White (large, per 100 grams):

    • Calories: 52
    • Protein: 11 grams
    • Fat: 0.2 grams
    • Carbohydrates: 0.7 grams

    Nutritional Comparison


    Chicken is not just a great source of protein; it also provides essential vitamins and minerals. It is particularly rich in:

    • B vitamins (especially niacin and B6)
    • Phosphorus
    • Selenium

    These nutrients are vital for energy production, DNA synthesis, and maintaining a healthy immune system. The fat content in chicken varies depending on the cut, with breast meat being the leanest.


    Eggs are nutrient-dense and contain a wide range of vitamins and minerals:

    • Vitamin A, D, E, and K (in the yolk)
    • B vitamins (including B12 and riboflavin)
    • Folate
    • Phosphorus
    • Selenium
    • Choline

    Choline is particularly important for brain health and cognitive function. The egg yolk, despite its cholesterol content, is packed with these nutrients and also contains healthy fats.

    Health Benefits


    1. Muscle Growth and Repair: The high protein content in chicken supports muscle growth and repair, making it a staple for athletes and those looking to build muscle mass.
    2. Weight Management: Lean cuts of chicken are low in calories and fat, making them suitable for weight management diets.
    3. Bone Health: The phosphorus and calcium in chicken contribute to bone health.


    1. Complete Protein Source: Eggs contain all nine essential amino acids, making them a complete protein source ideal for muscle building and repair.
    2. Brain Health: The choline in eggs is crucial for brain development and function.
    3. Eye Health: Eggs contain lutein and zeaxanthin, antioxidants that protect against age-related macular degeneration.
    4. Satiety: The protein and fat in eggs can help you feel full longer, aiding in weight management.

    Which One Is Better?

    Determining whether chicken or eggs are better depends on individual dietary needs and health goals. Chicken is more beneficial than eggs to meet protein requirements. If you want to gain weight, you can eat chicken to quickly fill the protein deficiency in the body. But eggs are easier to digest than chicken.

    For Muscle Building:

    • Chicken: With higher overall protein content per serving, chicken, especially chicken breast, is highly effective for those looking to increase their protein intake for muscle growth.

    For Weight Management:

    • Chicken: Lean chicken breast provides high protein with low fat and calories, making it a preferred choice for those managing their weight.
    • Eggs: While slightly higher in fat, eggs can help with satiety, making them beneficial in controlling hunger and calorie intake.

    For Overall Nutrition:

    • Eggs: Eggs offer a broader spectrum of vitamins and minerals, including nutrients that are less abundant in chicken, such as choline and vitamin D.

    For Convenience and Versatility:

    • Eggs: Eggs are incredibly versatile and can be cooked in numerous ways, fitting into various meals easily. They are also quicker to prepare compared to chicken.


    Both chicken and eggs are excellent sources of protein, each with its unique nutritional benefits. Chicken, particularly breast meat, offers higher protein content and is ideal for muscle building and weight management due to its low-fat profile. Eggs provide a complete protein source with a rich array of vitamins and minerals, supporting overall health, brain function, and eye health. Adequate protein for an adult depends on his body weight. 0.8 to 1 gram of protein per kg per day is required. Protein deficiency in the body can be met by eating either chicken or eggs.

    Ultimately, the choice between chicken and eggs should be based on your specific dietary needs, health goals, and personal preferences. Including both in your diet can ensure you reap the benefits of each, contributing to a balanced and nutritious eating plan.

    The videos below have a TON of quality info on protein, eggs, muscles and more..

    9 Factors You Need to Know About Protein – Dr. Berg


    Eat Different Proteins for Different Problems


    PLAYLIST of Eggs and their benefits
    (click once to play ALL the videos in the list)


    PLAYLIST - How Much Protein Do You Need? – Dr. Berg


    Are You Protein Deficient? – Dr.Berg on Symptoms and Treatment for Protein Deficiency


    What Type of Protein Is Best For Weight Loss? – Dr. Berg


    What Protein Is Best? – Dr. Berg


    The MOST Important Factors in Building Muscle–Beyond Dietary Protein


    Preserving Your Muscles as You Age - Dr. Berg


    How Much Dietary Proteins Will Prevent Muscle Loss? Need of Protein & Loss of Muscle – Dr.Berg


    NOTE: For information only and not a professional advice.

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