Chicken vs egg: Which is a better source of protein?

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In the chicken vs eggs food fight, there is one winner when it comes to protein. On National Protein Day, let’s find out if chicken is better than eggs.

Fitness enthusiasts or weight watchers not only sweat it out, but also watch their diet. One of the most important dietary changes in the pursuit of weight loss is including protein-rich foods. Lean muscle growth, and accelerated post-exercise recovery are some of the health benefits of protein. While there are many sources of protein, chicken and eggs are favoured by many who are not vegetarian. But you may be wonder whether chicken has more protein than eggs. On National Protein Day, which is observed on February 27, we tell you which protein-rich food wins in the chicken vs eggs fight.

What are proteins?

Protein, also known as polypeptides, is one of the important nutrients that plays different crucial roles in the body. It is required for the formation of every part of the body, including teeth and bones, says nutritionist Shruti Keluskar. For a healthy adult with minimal physical activity, the Recommended Dietary Allowance of protein is 0.8 grams protein per kg body weight per day, according to a 2016 research published in Food & Function.

Eggs are rich in protein. Image courtesy: Freepik

Lean protein sources

It is always better to go for lean protein sources, as they have lower fat levels than non-lean protein sources, says the expert. Lean protein sources include chicken, white fleshed fish, eggs, plain Greek yogurt, nuts and seeds.

Non-lean protein sources

Non-lean protein sources are typically 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 white eggs offers 10.9 grams of protein, according to the United States Department of Agriculture. But if protein is your focus, have brown eggs. Also, 100 grams of brown eggs contain 12 grams of protein. Chicken is a clear winner. If you eat 100 grams of chicken breast, you will get 23.2 grams of chicken, according to the USDA.

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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, says Keluskar. For example, if you are focusing on weight loss and want to go for a high-protein diet, chicken breast has to be your go-to option.

Chicken breasts
Chicken is a lean meat. Image courtesy: Freepik

Chicken is a lean meat that is particularly 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 individual preferences and dietary requirements.

How to include chicken and eggs in diet?

Here are six ways to include chicken and eggs in your diet:

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1. Chicken and vegetable skewers

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

2. Vegetable and egg fried rice

  • Cook brown rice and let it cool.
  • In a skillet, sauté diced vegetables such as broccoli, carrots, and onions with garlic and ginger.
  • Add cooked rice and scrambled eggs, then sesame oil for flavour.

3. Chicken and avocado salad

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

4. Egg and veggie breakfast bowl

  • In a bowl, mix scrambled eggs, spinach and mushrooms.
  • Top it with sliced chicken breast for added protein.

5. Chicken and vegetable soup

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

6. Chicken and egg wrap

  • Grill chicken, and combine it with scrambled eggs, mixed greens, and your choice of condiments 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 options and incorporating a variety of protein sources into your diet is good for overall health and well-being.

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