Protein Content: Chicken vs. Eggs
Chicken typically provides a higher protein concentration by weight. The exact amount varies based on the cut of chicken. Lean cuts like skinless breast offer the highest protein density. A 100g serving of cooked, skinless chicken breast contains around 31 grams of protein, whereas the same amount of a whole cooked egg provides approximately 12.6 grams.
This makes chicken a popular choice for those aiming to maximize protein intake. However, a more complete analysis must consider more than just protein quantity.
Protein in Various Chicken Cuts per 100g
- Chicken Breast (skinless): 31-32g
- Chicken Thigh (skinless): 25g
- Chicken Drumstick (skinless): 24g
- Chicken Wing (skinless): 24g
Protein Quality and Digestibility: Chicken vs. Eggs
Both chicken and eggs are considered "complete proteins," containing all nine essential amino acids. However, protein quality and how efficiently the body uses it differ.
Eggs are often considered the standard for protein quality due to their amino acid profile and high biological value (BV), which measures protein utilization efficiency. The World Health Organization uses eggs as a benchmark for protein quality.
Digestibility is another key factor. Although both are easily digestible animal proteins, studies suggest eggs have a slight advantage. The body digests eggs at a rate of around 97%, compared to approximately 94% for chicken. This means the body may be more efficient at absorbing amino acids from eggs.
Beyond Protein: Nutritional Differences
While chicken provides a higher protein punch per gram, eggs offer a wider array of vitamins and minerals. Eggs are particularly rich in several key nutrients:
- Vitamin A: Important for vision and skin health.
- Vitamin D: A food source for bone health.
- Vitamin B12: Essential for nerve function and blood cell formation.
- Choline: Supports brain development and cognitive function.
- Selenium: An antioxidant.
- Folate: Important for cell growth, particularly during pregnancy.
Chicken provides higher levels of niacin (Vitamin B3) and Vitamin B6.
Comparison Table: Chicken Breast vs. Large Egg
| Nutrient | 100g Cooked Skinless Chicken Breast | One Large Cooked Egg (approx. 50g) | Notes |
|---|---|---|---|
| Protein | ~31g | ~6.3g | Chicken has more protein per 100g. |
| Calories | ~165 kcal | ~78 kcal | A single egg provides fewer calories. |
| Fat | ~3.6g | ~5g | Chicken breast is leaner per 100g, but a whole egg has less total fat. |
| Cholesterol | ~85mg | ~186mg | Eggs are higher in dietary cholesterol. |
| Vitamin D | Trace amounts | ~15% DV (per 100g) | Eggs are a good source of Vitamin D. |
| Choline | ~20% DV (per 100g) | ~53% DV (per 100g) | Eggs are a good source of choline. |
| Selenium | ~44% DV (per 100g) | ~28% DV (per 100g) | Both are good sources. |
Choosing the Right Protein Source
Choosing between chicken and eggs depends on your dietary goals and preferences. Chicken breast offers concentrated protein with fewer calories and fat for building muscle or losing weight. Eggs are versatile and packed with micronutrients crucial for overall health.
Incorporating both into a balanced, nutrient-rich diet is a good strategy. The cholesterol and fat in eggs are now considered less of a health risk for most people than previously thought, making them a safe and nutritious addition to any diet in moderation. View these foods as complementary sources of protein and essential nutrients.
For more nutritional insights, see Healthline's article on chicken protein content.
Conclusion: Is chicken higher in protein than eggs?
Yes, chicken is higher in protein than eggs on a per-100g basis, particularly when comparing lean chicken breast to a whole egg. Eggs offer higher digestibility and a more diverse range of vitamins and minerals, including Vitamin D and choline. Both are complete protein sources. A varied diet with both chicken and eggs is recommended.
