Is Egg or Meat High in Protein? A Complete Nutritional Breakdown

January 10, 2026 •

3 min read

Gram for gram, lean meat contains significantly more protein than a single egg. Comparing whether is egg or meat high in protein reveals that while meat provides a denser protein punch, eggs offer unique benefits in terms of cost and bioavailability.

Quick Summary

This article compares the protein content of eggs versus meat, detailing differences in concentration, quality, absorption rates, and cost. It explores which protein source might be more suitable for various dietary goals and budgets.

Key Points

Protein Density: Meat, particularly lean cuts like chicken breast, has a higher protein concentration per 100g compared to eggs.
Protein Quality: Both eggs and meat are complete proteins, containing all nine essential amino acids needed by the body.
Digestibility and Bioavailability: Egg protein is exceptionally digestible and absorbed rapidly, which is beneficial for quick muscle repair.
Cost-Effectiveness: Eggs are generally a more affordable source of high-quality protein per gram than many types of meat.
Nutrient Profile: Meat is rich in iron and vitamin B12, while eggs are a great source of choline and vitamin D.
Dietary Goals: For maximizing protein volume per meal, meat is superior; for budget-friendly, highly-digestible protein, eggs are an excellent choice.

Protein Concentration: Gram for Gram Comparison

When looking at pure protein concentration per serving size, meat typically comes out ahead. For example, a 100g serving of skinless chicken breast offers approximately 27.3g of protein, whereas the same 100g of eggs provides about 12.6g. This substantial difference is a primary consideration for individuals aiming to maximize protein intake with each meal. Lean cuts of beef and turkey also feature high protein densities. However, this doesn't diminish the value of eggs as a high-quality protein source, especially when considering the complete nutritional profile.

Comparison Table: Protein Per 100g (Approximate Values)


Food Item	Protein (g) per 100g	Key Nutritional Notes
Chicken Breast (skinless)	26.7g	Low in fat and calories, high in B vitamins.
Lean Beef	24.6g	Rich in iron, zinc, and Vitamin B12.
Pork Loin	~21g	Good source of thiamin, selenium, and zinc.
Large Egg	12.6g	High bioavailability, contains Vitamin D and Choline.

Protein Quality, Digestibility, and Bioavailability

Both eggs and meat are considered 'complete proteins' because they contain all nine essential amino acids necessary for the body. The quality of protein in eggs, in particular, is extremely high and highly digestible. Egg protein has one of the highest Protein Digestibility-Corrected Amino Acid Scores (PDCAAS), indicating that the body can use it very efficiently. This high bioavailability means that more of the protein you consume is absorbed and utilized for muscle repair and growth. While beef protein is also highly digestible, it can take longer to break down due to higher fat content, which can impact absorption rate. For post-workout recovery, the rapid absorption of egg protein can be a significant advantage.

Beyond Protein: Key Nutritional Differences

Beyond the protein content, eggs and meat offer different nutritional benefits:

Meat: Especially red meat, is an excellent source of highly bioavailable iron, B vitamins (especially B12), and zinc. These nutrients are crucial for energy production, immune function, and nerve health. However, some meats, particularly fattier cuts, can be high in saturated fat and cholesterol.
Eggs: The yolk of an egg is a powerhouse of nutrients, providing healthy fats, vitamins D and A, and choline, which is vital for brain health. Eggs offer a more balanced nutrient profile relative to their calorie count compared to some types of meat.

Cost-Effectiveness and Versatility

For many, cost is a major factor in dietary choices. In this regard, eggs often stand out as a more budget-friendly source of high-quality protein. Per gram of protein, eggs are often significantly cheaper than many cuts of beef. When it comes to cooking and dietary flexibility, eggs are arguably more versatile. They can be prepared in countless ways, from scrambles to hard-boiled snacks, and can be incorporated into a wide variety of meals throughout the day. Meat, while also versatile, often requires more preparation and cooking time.

The Final Verdict: Finding Your Balance

The question of whether is egg or meat high in protein has no single answer, as it depends on individual needs. If your primary goal is to consume the maximum grams of protein per serving and you prioritize muscle building, lean meat, especially chicken or turkey breast, is the more concentrated source. However, if you are working within a budget, seeking a highly digestible protein, or want a nutrient-dense option with vitamins like D and choline, eggs are an exceptional choice. For most people, a balanced approach incorporating both eggs and various types of meat offers the best of both worlds, covering a broad spectrum of nutrients and keeping your diet interesting. The Harvard T.H. Chan School of Public Health offers further insight into a balanced protein intake: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/.

Conclusion: Making the Right Choice for Your Diet

Ultimately, both eggs and meat are excellent, complete protein sources crucial for overall health and muscle function. Meat delivers a higher protein density per serving, making it a powerful option for mass-building goals. Eggs, meanwhile, provide a complete, highly-digestible protein at a lower cost, alongside essential vitamins and healthy fats. The ideal choice is not a matter of one being inherently 'better' but rather which fits your specific nutritional needs, budget, and taste preferences. A diverse diet incorporating both will ensure you receive a wide range of vitamins, minerals, and amino acids.

Frequently Asked Questions

While both contain complete protein essential for muscle growth, lean meat offers a higher concentration of protein per gram, which can be advantageous for muscle building. However, egg protein's high digestibility allows for rapid absorption, also beneficial for muscle repair.

Generally, eggs are more cost-effective per gram of protein compared to meat. This makes eggs a budget-friendly option for increasing high-quality protein intake.

This depends heavily on the cut of meat. A fatty cut of meat will have more fat than eggs. However, lean meats like skinless chicken breast have a significantly lower fat content than whole eggs.

Yes. Eggs are a rich source of choline, essential for brain health, and also contain Vitamin D, which is not found in most types of meat.

The healthier choice depends on your overall dietary goals. A balanced approach incorporating both offers a wider range of nutrients. Lean meat provides more iron and B12, while eggs are rich in choline and are highly digestible.

Both can support weight loss due to high protein content, which increases satiety. The best choice depends on overall calorie and fat goals. Lean meat offers high protein with low calories, while eggs provide a balance of fat and protein that aids in fullness.

While both are excellent complete protein sources, a varied diet is recommended to ensure you receive a full spectrum of vitamins, minerals, and nutrients that no single food can provide.