Both chicken and eggs are a low calorie and high protein option. However, Chicken contains double the amount of protein than eggs per serving, emerging as a clear winner. Not only that, but chicken also contains less cholesterol in comparison to eggs, making it a much healthier food choice.
Most eggs that people eat come from chicken, and chicken are poultry. That said, eggs are an animal byproduct—they're unfertilized eggs from the chicken. Think of them kind of like milk from cows. “So eggs themselves are not actually poultry,” Cording says.
Also, the health benefits from eggs in regard to minerals outweigh that of meat. So, when looking at egg protein or meat protein, balance is key. Meat outweighs eggs in protein content per gram, but eggs provide a more versatile and healthier component to consuming protein.
Weight Loss & Diets
Chicken meat and egg are high-calorie foods. However, due to the high protein content, these two fit into a variety of different diets. Between these two, eggs are the better choice for low-fat and low-calorie diets, while chicken meat is the relatively better option for a low-carb diet.
Both chicken and eggs are a low calorie and high protein option. However, Chicken contains double the amount of protein than eggs per serving, emerging as a clear winner. Not only that, but chicken also contains less cholesterol in comparison to eggs, making it a much healthier food choice.
Both yogurt and buttermilk are good substitutes for eggs. It's best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe. You can use 1/4 cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Eggs can also be a stellar way to get some of the protein and nutrients meat would provide. For just 140 calories, two large eggs give you 8 percent of the daily value for zinc, iron and B6, plus choline, vitamin D and many other nutrients.
Research shows that people who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal. (These foods will fight belly fat, too.)
These foods are known to increase heart disease risk and should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
As a general rule, meats tend to contain more protein per serving than eggs. However, the different types of meat contain slightly different amounts of protein. For example, a 3-ounce serving of lean ground beef has just over 18 grams of protein, while a 3-ounce serving of turkey has just over 19 grams of protein.
In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes. Due to their sulphur content, eggs can contribute to intestinal gas for some individuals, but they are beneficial for other digestive symptoms.
In terms of protein, both fish and eggs are high quality protein sources, although you'd have to eat about three eggs to get the same amount of protein as in a 3-ounce serving of salmon. In terms of omega-3 fatty acids, there are two things to keep in mind. One is how much omega-3 you're actually getting.
You may feel tired and weak if you cut meat out of your diet. That's because you're missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it's not your only choice.
Use ripe bananas to add moisture. One mashed banana can replace one egg in cakes and pancakes. Since it will add a bit of flavor, make sure that it's compatible with the other ingredients of the recipe.
The healthiest meat substitute will be natural vegetarian foods, high in protein and minimally processed. Great, healthy meat substitutes include beans, tempeh, lentils, jackfruit, mushrooms, nuts, and seeds. An average 150-pound adult might require 54 grams of protein daily, easily attainable with meat substitutes.
Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term.
Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg. That's more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease. A 2021 study found that the addition of half an egg per day was associated with more deaths from heart disease, cancer, and all causes.
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal.
Although both types of eggs are nutritious, duck eggs tend to contain even higher amounts of some nutrients than chicken eggs, including folate, iron, and vitamin B12. Duck eggs contain as much as 168% or more of the DV for vitamin B12.