What do eggs and meat have in common?

December 20, 2025 •

3 min read

According to a 2023 report from the Food and Agriculture Organization (FAO), meat, eggs, and milk are vital sources of macronutrients and micronutrients that are often difficult to obtain from plant-based foods in sufficient quality and quantity. While fundamentally different, eggs and meat share several key nutritional and culinary characteristics that make them dietary staples across the globe.

Quick Summary

Eggs and meat are both high-quality animal-based protein sources, rich in all essential amino acids and various critical micronutrients like Vitamin B12, iron, and zinc. These nutrient-dense foods play a foundational role in human diets and offer significant energy.

Key Points

Complete Protein: Both eggs and meat provide high-quality, complete protein containing all nine essential amino acids.
Essential Nutrients: They are both excellent sources of critical nutrients like Vitamin B12, iron, and zinc, many of which are exclusive to animal products.
Animal-Based Origin: As animal products, they are foundational components in many diets, though meat is muscle tissue and eggs are reproductive byproducts.
Nutrient Density: Eggs and meat are calorically and nutritionally dense, providing significant energy to fuel the body.
Culinary Versatility: Both are extremely versatile ingredients, used in countless cultural cuisines worldwide.
Dietary Importance: A recent FAO report highlighted meat, eggs, and milk as vital sources of nutrients, especially during key life stages.

Shared Nutritional Benefits

High-Quality Complete Protein

One of the most significant commonalities between eggs and meat is their status as sources of high-quality, complete protein. This means they contain all nine essential amino acids that the human body cannot produce on its own and must obtain from food. The protein found in these animal products is highly bioavailable, making it easily absorbed and utilized by the body for critical functions such as building and repairing tissues, creating enzymes, and supporting muscle growth. This makes them highly valued in fitness and weight-management diets.

Excellent Sources of Essential Nutrients

Beyond protein, eggs and meat supply a robust profile of vitamins and minerals vital for human health. Many of these micronutrients are either exclusive to animal products or are found in much lower bioavailability in plant-based alternatives.

Some of the most notable shared nutrients include:

Vitamin B12: Essential for nerve function, red blood cell formation, and DNA synthesis, Vitamin B12 is found almost exclusively in animal sources. Both eggs and meat are reliable providers of this critical vitamin.
Iron: The body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Heme iron, which is found in meat and some eggs, is more easily absorbed by the body than non-heme iron from plants.
Zinc: An important mineral for immune function, metabolism, and growth, zinc is abundant in both meat and eggs.
Choline: Crucial for brain development and liver function, choline is found in both eggs and meat. Eggs, in particular, are an exceptional source of this nutrient.
Bioactive Compounds: These foods also provide other compounds like carnitine, creatine, and taurine, which promote good health and support various bodily functions.

Energy-Dense Foods

Both eggs and meat are calorically dense, providing a significant amount of energy from their protein and fat content. The balance of macronutrients can vary, but their concentrated energy helps fuel the body for daily activities. This density also makes them highly satiating, helping to promote feelings of fullness and potentially aid in weight management.

A Comparative Look: Eggs vs. Meat

While eggs and meat share many nutritional parallels, their specific nutrient concentrations and dietary roles differ. A comparison highlights their unique strengths and how they can complement each other in a balanced diet.


Feature	Eggs (Large, ~50g)	Chicken Breast (100g, skinless)	Beef (100g, lean)
Protein	~6g	~28g	~26g
Vitamin B12	Very good source	Excellent source	Excellent source
Iron	Good source	Good source	Excellent source (Heme)
Zinc	Good source	Excellent source	Excellent source
Choline	Excellent source	Good source	Good source
Vitamin D	Good source (in yolk)	Negligible	Variable
Fat	~5g (~37% saturated)	~3.6g (~31% saturated)	Variable by cut
Cholesterol	High (~186mg)	Low (~88mg)	Variable by cut

Culinary and Cultural Commonalities

Beyond their nutritional profile, eggs and meat are deeply intertwined in culinary traditions worldwide. They offer incredible versatility, acting as main ingredients, binders, or garnishes across countless dishes. From simple breakfasts of eggs and sausage to complex stews and casseroles, their ability to be prepared in numerous ways allows for a wide range of culinary expressions. In many cultures, they form the basis of hearty, protein-rich meals that have sustained populations for centuries.

Conclusion

While they come from different parts of an animal's life cycle—meat being muscle tissue and eggs being a reproductive byproduct—the similarities between eggs and meat are undeniable from a nutritional standpoint. Both offer complete, high-quality protein and a valuable array of essential vitamins and minerals, particularly Vitamin B12, iron, and zinc. Their differing fat and micronutrient profiles mean that neither is a complete substitute for the other, but when included as part of a varied diet, they can be highly complementary. Understanding these shared traits is key to appreciating their vital role in a healthy and balanced eating pattern, whether you follow an omnivorous or an ovo-vegetarian diet.

Learn more about the importance of animal-sourced foods in human nutrition from this report by the Food and Agriculture Organization (FAO).

Frequently Asked Questions

No, eggs are not considered meat. Meat is defined as the muscle tissue of an animal, while eggs are a reproductive byproduct produced by birds. Therefore, eggs are classified as an animal product, but not meat.

Both eggs and meat contain high-quality, complete protein, meaning they provide all nine essential amino acids that the human body cannot produce on its own.

Yes, both eggs and meat are excellent sources of Vitamin B12. This vitamin is vital for nerve function and is primarily found in animal-based foods.

Yes, both contain iron, but the type and quantity can differ. Meat, particularly red meat, is rich in highly absorbable heme iron, while eggs also provide a good source of iron.

Nutritionally, both eggs and meat are categorized within the 'Protein Foods' group in dietary guidelines because of their shared primary function as protein sources.

Yes, both are energy-dense foods, providing calories from protein and fat. The high protein content in both contributes to satiety and provides fuel for the body.

While both are nutritious, eggs contain significant amounts of choline and Vitamin D, which are less concentrated or absent in many types of meat. Conversely, meat, like chicken, may be richer in certain B vitamins like B3.