Which has more protein, eggs or hamburger meat? A detailed nutritional comparison

December 9, 2025 •

3 min read

According to nutritional data, a 100-gram serving of lean hamburger meat contains more protein than a 100-gram serving of whole eggs. This fundamental metric is key for anyone comparing which has more protein, eggs or hamburger meat, but it's only one part of the story.

Quick Summary

Hamburger meat offers more protein per gram than eggs, but eggs provide higher protein quality and digestibility. Your best choice depends on overall nutrition goals, cost, and desired nutrients beyond protein.

Key Points

Hamburger has more protein per gram: Lean ground beef contains approximately 21g of protein per 100g, whereas eggs contain about 12.5g per 100g.
Eggs have higher protein quality: Egg protein is more easily digested and has a higher biological value than beef, making it highly efficient for the body to use.
Beef is a better source of iron and zinc: Hamburger meat is rich in key minerals like iron and zinc, which are crucial for energy and metabolism.
Eggs are more affordable: Per gram of protein, eggs are significantly more budget-friendly than hamburger meat.
Digestibility varies: Egg protein is absorbed rapidly, ideal for post-workout recovery, while beef digests slower, which can aid in prolonged satiety.
Consider overall nutrient needs: The best choice depends on individual dietary goals, such as maximizing iron intake (beef) or getting a highly digestible, complete protein cheaply (eggs).

Comparing Protein Content: Hamburger vs. Eggs

When comparing the protein content of eggs and hamburger meat, the devil is in the details, specifically the serving size and fat content. For a direct comparison by weight, hamburger meat, especially lean ground beef, is the more protein-dense option.

Protein per 100 Grams

To get an accurate picture, we need to compare a standard weight. For a 100-gram (about 3.5 ounces) serving:

Lean Hamburger Meat (Ground Beef): Contains approximately 21 grams of protein.
Whole Eggs: Contain approximately 12.5 grams of protein.

This simple comparison shows that per gram, lean hamburger meat offers significantly more protein. However, a single large egg weighs about 50 grams and provides 6 to 7 grams of protein, while a standard hamburger patty might weigh 4 to 6 ounces (113 to 170 grams), with protein content varying based on fat percentage.

Beyond Quantity: Protein Quality and Bioavailability

Protein quantity is important, but not the only factor. The quality and bioavailability of the protein—how efficiently your body can digest and utilize it—are also critical.

Eggs: The Gold Standard for Protein Quality

Eggs are often considered the gold standard for protein quality due to their complete amino acid profile and high digestibility. They contain all nine essential amino acids in optimal ratios for the human body. The protein digestibility-corrected amino acid score (PDCAAS) is a metric for protein quality, and eggs score very high. Cooked whole egg protein has a human digestibility of about 90.9%, making it exceptionally well-absorbed.

Hamburger Meat: Highly Digestible but Slower

Beef protein is also highly digestible and an excellent source of essential amino acids. However, its bioavailability is considered slightly lower than eggs due to its fat and connective tissue content. The slower digestion rate of beef protein compared to egg protein can be beneficial for prolonged satiety, but less efficient for immediate post-workout muscle repair.

Comprehensive Nutritional Comparison

Beyond protein, eggs and hamburger meat offer different nutritional benefits.

Key Nutritional Differences


Feature	Eggs	Hamburger Meat (Lean)
Protein per 100g	~12.5g	~21g (Lean)
Bioavailability	Very high (PDCAAS often truncated to 100%)	High, but slightly lower than eggs
Fat Content	Moderate (mostly in yolk)	Variable (higher in fattier cuts)
Cholesterol	Contains dietary cholesterol	Higher in saturated fat and cholesterol
Vitamins	Excellent source of B12, B2, A, D, E, Choline	Good source of B vitamins (especially B12)
Minerals	Excellent source of Selenium, Phosphorus	Rich in Iron, Zinc
Cost per Gram Protein	Generally cheaper	Generally more expensive

Which Protein Source is Right for You?

Choosing between eggs and hamburger meat depends on your specific dietary needs, budget, and health goals. Both are excellent sources of complete protein, but they excel in different areas.

For muscle recovery and optimal absorption: Eggs may have a slight edge due to their faster digestion and high protein quality score.
For iron and B12 needs: Hamburger meat is a superior source of iron and Vitamin B12, which are essential for athletes and individuals with deficiencies.
For budget-conscious options: Eggs are a significantly more affordable source of high-quality protein per gram.
For maximum satiety: The slower digestion of beef may help you feel fuller for longer.

Ultimately, a balanced diet that includes both sources can provide a wider range of nutrients. The optimal choice is not about which is definitively "better," but which fits best with your individual health requirements.

Conclusion

While lean hamburger meat contains more protein per gram, eggs offer a protein of slightly higher quality and bioavailability. The decision of which to prioritize depends on various factors, including cost, dietary needs, and absorption speed. Eggs are an affordable and highly efficient protein, while beef provides a higher protein density along with essential minerals like iron and zinc. Integrating both into a balanced diet is a solid strategy for a comprehensive nutrient intake.

A Quick Look at Protein Sources

Eggs: A versatile, low-cost complete protein source with high bioavailability.
Lean Ground Beef: Higher in protein density per gram, rich in iron and B12.
Cost Efficiency: Eggs generally provide more protein per dollar spent than hamburger meat.
Bioavailability: Egg protein is the benchmark for high protein quality, though beef is also very good.
Nutrient Variety: Eggs offer a wider array of vitamins, while beef excels in iron and zinc.
Satiety: The slower digestion of beef can lead to longer periods of fullness.

Frequently Asked Questions

While both are high-quality complete proteins, eggs have a higher protein quality score (PDCAAS) and are more efficiently digested and absorbed by the body.

Eggs are typically a more cost-effective source of protein compared to ground beef, providing a higher protein-to-cost ratio.

Yes, leaner ground beef will have a higher protein content per gram since there is less fat displacing the muscle tissue. Higher fat content can also slow down protein digestion slightly.

Both can effectively build muscle as they are complete proteins containing essential amino acids, including leucine. Some suggest egg protein's rapid absorption may benefit immediate muscle synthesis, but both are highly effective.

Eggs are an excellent source of choline (important for brain health), Vitamin B12, selenium, and Vitamins A, D, and E.

Hamburger meat is particularly rich in iron and zinc, which are crucial for energy production and immune function.

Due to its fat content and overall structure, hamburger meat can lead to a more sustained feeling of fullness due to slower digestion compared to eggs.