Chicken vs. Eggs: Which Is a Better Source of Protein?

Many people prefer either eggs or chicken but often wonder which is the superior source of protein. Both chicken and eggs are excellent sources of protein and nutrients like vitamins and minerals. They can support health by promoting satiety and aiding in healthy blood sugar regulation. But which one has a more concentrated protein content?

 

 

1. Comparing Protein in Chicken and Eggs

Depending on the cut, chicken contains 23–31 grams of protein per 100 grams, while cooked eggs provide 12.6 grams of protein per 100 grams. This means chicken is a more concentrated protein source. However, both chicken and eggs are considered complete proteins.

Animal proteins like chicken and eggs contain all nine essential amino acids the body needs, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These essential amino acids cannot be produced by the body and must be obtained from food.

While plant-based proteins also provide amino acids, they are considered “incomplete proteins” as they may lack one or more essential amino acids. Moreover, animal proteins are more efficiently utilized by the body.

Chicken and eggs have a digestibility rate of over 90%, compared to plant-based proteins, which range between 45% and 80%. This makes chicken and eggs “high-quality proteins” as they are easily absorbed and used by the body for processes like muscle building, hormone production, and neurotransmitter synthesis.

Although chicken has more protein, studies show eggs are slightly easier to digest. Eggs have a digestibility rate of 97%, while chicken has a rate of 94%, meaning the body can process and utilize egg amino acids more effectively.

Both chicken and eggs are excellent protein choices for increasing protein intake.

 

2. Comparing Nutritional Value of Chicken and Eggs

Below is a nutritional comparison of 105 grams of skinless, grilled chicken breast and two large (50g each) cooked eggs:

Nutrient	Chicken Breast	Two Eggs
Calories	185 kcal	143 kcal
Fat	5.72 g	9.52 g
Cholesterol	101 mg	372 mg
Protein	31.1 g	12.56 g
Vitamin A	9.45 mcg (1% DV)	160 mcg (18% DV)
Niacin (B3)	10.6 mg (66% DV)	0.06 mg (0% DV)
Vitamin B6	0.898 mg (53% DV)	0.162 mg (10% DV)
Vitamin B12	0.189 mg (8% DV)	0.71 mg (30% DV)
Choline	79.5 mg (14% DV)	236 mg (43% DV)
Iron	0.462 mg (3% DV)	1.75 mg (10% DV)
Zinc	0.945 mg (9% DV)	1.29 mg (12% DV)
Selenium	31.5 mcg (57% DV)	30.8 mcg (56% DV)

 

Key Differences:

• Chicken is a more concentrated source of B vitamins like B6 and niacin, important for metabolism, DNA synthesis, and red blood cell production.
• Eggs are richer in choline, vital for fetal development, metabolism, and cellular health.
• Eggs provide more iron, which supports oxygen transport and energy production.
• Both are excellent sources of zinc and selenium, essential for immunity, thyroid health, and antioxidant functions.

 

3. Health Benefits of Chicken

Protein is the most satiating macronutrient, making it beneficial for weight management. High-protein diets can enhance the release of satiety hormones like cholecystokinin (CCK), peptide YY (PYY), and glucagon-like peptide-1 (GLP-1), while reducing hunger hormones like ghrelin. This helps control appetite and promotes weight loss.

Protein also slows the digestion and absorption of glucose, helping regulate blood sugar levels. With no carbohydrates and high protein, chicken is an excellent option for those managing blood sugar, such as individuals with type 2 diabetes. Some research suggests that adding chicken to a diet may lower the risk of type 2 diabetes, though more studies are needed.

 

4. Health Benefits of Eggs

Eggs have been shown to improve body composition by increasing muscle mass and reducing fat. They also benefit heart health by raising HDL (“good” cholesterol), which removes cholesterol from the bloodstream for breakdown and excretion.

Eggs are rich in essential vitamins and minerals like B12 and selenium, and like chicken, they are carb-free, making them ideal for low-carb diets.

However, eggs are high in cholesterol, which may be a concern for individuals with familial hypercholesterolemia or high LDL cholesterol levels. Those with heart conditions or related risk factors should consult a doctor regarding their egg consumption.

 

Conclusion

Both chicken and eggs are nutrient-dense, high-protein foods with unique benefits:

• Choose chicken for higher protein content and better vitamin B6 and niacin levels.
• Choose eggs for superior digestibility, more iron, and higher choline content.

Both can be incorporated into various diets, including paleo and keto, and are excellent for overall health.