Is Egg Protein More Bioavailable Than Meat? A Detailed Comparison

November 24, 2025 •

4 min read

According to the World Health Organization, eggs are one of the most digestible protein sources, with a digestibility rate of 97% for cooked eggs. This often leads to the question: is egg protein more bioavailable than meat, and what does that mean for your body's ability to absorb and use protein?

Quick Summary

This article provides a detailed comparison of egg and meat protein bioavailability, exploring the scientific metrics like PDCAAS and DIAAS. It outlines how digestibility, amino acid profiles, and cooking methods influence how efficiently your body utilizes protein from these common food sources.

Key Points

Eggs are the Gold Standard: The World Health Organization (WHO) chose eggs as the protein quality standard due to their near-perfect amino acid profile and high digestibility.
Bioavailability Varies with Cooking: Cooked eggs are far more bioavailable than raw eggs, with digestibility improving from approximately 51% to over 90%.
Both are High-Quality: Both cooked eggs and lean meats are considered high-quality complete proteins, providing all essential amino acids.
Small Differences in Bioavailability: While eggs technically have a marginally higher bioavailability score (often capped at 1.0 on the PDCAAS scale), the difference with meat is very small.
Digestion Speed Varies: Eggs are digested more rapidly, which is ideal for quick muscle repair, whereas meat digests slower, providing more sustained satiety.
Micronutrients Differ: Eggs offer a rich blend of vitamins and minerals, while meat provides higher concentrations of specific nutrients like heme iron and creatine.
Best Choice Depends on Goals: The ideal protein source depends on your specific needs, such as speed of absorption for recovery or nutrient density for general health.

Understanding Protein Bioavailability and Quality

Protein bioavailability refers to the proportion of a nutrient absorbed from the diet and used by the body. For protein, this is a measure of how efficiently the body digests a protein and uses its amino acids to build new proteins. A higher bioavailability means the body can more readily use the protein for muscle repair, growth, and other physiological functions. Two key scoring systems are used by nutrition experts to evaluate and compare protein quality: the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and the Digestible Indispensable Amino Acid Score (DIAAS).

The Gold Standard: Egg Protein's Reputation

For years, eggs have been held as the gold standard for protein quality due to their excellent amino acid profile and high digestibility. The protein in a whole egg contains all nine essential amino acids in proportions that closely match human needs. Furthermore, research has consistently shown that cooked egg protein is highly digestible.

PDCAAS and DIAAS Scores: Eggs frequently score at the top of protein quality charts. The PDCAAS system, developed by the FAO/WHO, rates proteins on a scale of 0 to 1, with 1 being the highest quality. Whole eggs score a perfect 1.00. The more modern DIAAS system, which is considered more accurate, also gives eggs an excellent rating for individuals over 6 months old.
Cooking Matters: It is crucial to note that the high digestibility of egg protein is achieved through cooking. The protein in raw eggs is only about 51% bioavailable, whereas cooking increases this to around 91%, making the nutrients far more accessible to the body.

The Contender: Meat Protein

Meat is another widely recognized source of high-quality protein, providing all essential amino acids and various micronutrients like iron, zinc, and B vitamins. However, the bioavailability of meat protein can vary depending on the type and cut of meat.

Varying Digestibility: While most animal proteins, including meat, are highly digestible (often above 90%), studies show slight variations compared to eggs. For example, some sources cite the true digestibility of meat around 94%, just below eggs' 97%.
Fat Content: The fat content in meat can also influence digestion time. Fattier cuts of meat take longer to break down, which can lead to a slower, more prolonged release of amino acids. While this is beneficial for satiety, it is less efficient for immediate post-exercise muscle repair compared to the faster absorption of egg protein.

Comparison of Protein Quality Metrics

To provide a clear picture, here is a comparison based on standard nutritional evaluation methods for a few common sources.


Protein Source	Typical PDCAAS Score	Typical DIAAS Score (for adults)	Key Difference	Digestion Speed
Cooked Whole Eggs	1.00 (capped)	>1.00 (excellent)	The benchmark for high bioavailability and a complete amino acid profile.	Rapid
Beef	0.92	>1.00 (excellent)	High in protein and micronutrients but slightly lower bioavailability than eggs.	Slower
Chicken Breast	1.00 (capped)	>1.00 (excellent)	Similar high quality to eggs, often with a higher protein-to-fat ratio.	Rapid
Soy Protein	1.00 (capped)	~0.90 (high quality)	A high-quality plant-based protein, though some sources may have lower bioavailability.	Moderately Rapid

Note: Both PDCAAS and DIAAS values can vary slightly depending on the specific study, processing methods, and reference profiles used. The capped nature of the PDCAAS score at 1.0 also means that two proteins can have the same score despite having slightly different levels of quality.

Factors Affecting Bioavailability

Several factors can influence the bioavailability of protein from both eggs and meat.

Processing and Cooking: Cooking is essential for maximizing egg protein bioavailability. For meat, overcooking can damage amino acids and reduce digestibility, while proper preparation ensures optimal absorption.
Presence of Other Nutrients: The presence of certain nutrients in a meal can impact absorption. For instance, the 'meat factor' in red meat has been shown to enhance the absorption of non-heme iron from plant-based foods consumed in the same meal.
Individual Digestion: Everyone's digestive system is different. Gut health, age, and pre-existing conditions can all affect how well a person digests and absorbs protein.

The Verdict: So Which is Better?

Based on established metrics like PDCAAS and DIAAS, cooked eggs are often considered to have a marginally higher bioavailability than meat, making their protein the nutritional standard by which other proteins are judged. However, the difference is very small, and both are considered excellent, high-quality sources of complete protein.

For Speed and Efficiency: Eggs are digested and absorbed more rapidly, making them a prime choice for post-workout recovery when the body needs quick access to amino acids.
For Satiety and Micronutrients: Meat's slower digestion and rich nutrient profile, including heme iron and creatine, make it a great option for sustained energy and a host of other health benefits.
The Bottom Line: Both eggs and meat are excellent sources of highly bioavailable protein. The best choice depends on individual dietary goals, preferences, and the specific context, such as post-exercise timing versus general daily intake. Rather than focusing on a marginal difference in bioavailability, a balanced diet incorporating both provides a broad spectrum of nutrients for optimal health.

Conclusion

While a slight technical edge in bioavailability can be attributed to cooked eggs, both egg and meat proteins stand out as exceptional, high-quality sources that provide all essential amino acids needed by the human body. Your choice between them should consider not only protein quality but also your personal health goals, preferences, and the unique micronutrients each offers. For most people, incorporating a variety of high-quality protein sources is the most effective strategy for building and maintaining muscle mass and supporting overall health.

Frequently Asked Questions

Protein bioavailability is a measure of how efficiently the body can digest and absorb the amino acids from a food source. A higher bioavailability indicates more effective use of the protein for bodily functions.

Cooked egg protein is considered the gold standard because it has an optimal amino acid profile that closely matches human needs and is highly digestible, resulting in an excellent bioavailability score.

For most healthy individuals, the difference in bioavailability between cooked eggs and meat is marginal. Both are excellent sources of complete protein, and the choice often comes down to other nutritional factors or dietary goals.

Cooking significantly increases the bioavailability of egg protein. The heat denatures the proteins, making them easier for the digestive enzymes to break down. Raw eggs are significantly less bioavailable than cooked eggs.

For immediate post-workout recovery, eggs are often considered superior because they are digested and absorbed more rapidly, providing a quicker supply of amino acids to repair muscles. Meat, with its longer digestion time, offers a more sustained release of amino acids.

While some isolated plant proteins like soy can achieve high protein quality scores, whole plant proteins typically have lower bioavailability due to fiber and antinutritional factors. A varied intake of different plant proteins can help compensate for any deficiencies.

Yes, bioavailability affects muscle growth. Higher bioavailability means the body can more effectively use the amino acids to build and repair muscle tissue. This is why athletes often prioritize high-quality protein sources like eggs and meat.