Which one has more good protein?

Many people like to eat eggs but do not like to eat chicken and vice versa, they often wonder which protein is better, chicken or egg?

Chicken and eggs are popular sources of protein that are packed with nutrients like vitamins and minerals. Both are excellent sources of protein and can support health by helping you feel full after eating and promoting healthy blood sugar regulation. But which protein source is more concentrated?

1. Compare protein in chicken and eggs

Depending on the cut, chicken has 23–31 g of protein per 100 g. Cooked eggs have 12.6 g of protein per 100 g. This means that chicken is a more concentrated source of protein. However, both chicken and eggs are considered complete proteins.

Animal proteins such as chicken and eggs contain all nine essential amino acids that the body needs. Although we need 20 amino acids, only nine are essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Essential proteins are those that the body cannot produce and we must get them from food sources.

Chicken and eggs are both good sources of protein.

Although both animal and plant proteins provide protein, plant protein sources are considered "incomplete" proteins because they are low in (or lacking) one or more essential amino acids. The body can also use protein from animal proteins more efficiently.

In fact, eggs and chicken are digestible at over 90%, while plant proteins have digestibility rates ranging from 45–80%. This makes chicken and eggs “high-quality proteins” because the proteins in these foods are easily absorbed, broken down, and used by the body for important processes such as building muscle and creating hormones and neurotransmitters.

Although chicken has more protein than eggs, studies show that eggs are better digested than chicken. Eggs are 97% digestible and chicken is 94%. This means that the body is better able to digest and utilize the amino acids in eggs than in chicken.

However, chicken and eggs are both high in protein and are great choices for increasing your protein intake.

2. Compare the nutritional value of chicken and eggs

Here is a comparison of the nutritional value of a 105g chicken breast and two large 50g eggs.

	Skinless chicken breast, grilled	Two hard-cooked eggs
Calories	185	143
Fat	5.72 grams (g)	9.52g
Cholesterol	101 milligrams (mg)	372mg
Protein	31.1 g	12.56 g
Vitamin A	9.45 micrograms (mcg) or 1% Daily Value (DV)	160 mcg or 18% DV
Niacin (B3)	10.6 mg or 66% DV	0.06 mg or 0% DV
Pyridoxine (B6)	0.898 mg or 53% DV	0.162 mg or 10% DV
B12	0.189 mg or 8% DV	0.71 mg or 30% DV
Choline	79.5 mg or 14% DV	236 mg or 43% DV
Iron	0.462 mg or 3% DV	1.75 mg or 10% DV
Zinc	0.945 mg or 9% DV	1.29 mg or 12% DV
Selen	31.5 mcg or 57% DV	30.8 mcg or 56% DV

Eggs and chicken are good sources of other vitamins and minerals such as B vitamins, zinc, and selenium. Both contain B6, but chicken breast is a much more concentrated source. Both provide B12, which is needed for red blood cell production, metabolism, DNA synthesis, etc.

Chicken and eggs are also rich in minerals, including zinc and selenium. Zinc is needed for immunity, cell division, protein and DNA synthesis. Selenium is important for immune health, thyroid function and acts as a powerful antioxidant.

Eggs are a better source of iron than chicken, which is essential for growth, oxygen transport, energy production... Eggs also contain more choline, a nutrient that plays an important role in fetal development and growth and is involved in metabolism and cell health.

So, chicken and eggs contain different amounts of vitamins and minerals, but both are very healthy and can be included in many diets including the paleo or keto diet.

3. Health benefits of chicken

Chicken breast is rich in essential nutrients such as protein, B vitamins and minerals.

Protein is the most satiating macronutrient (a nutrient the body needs in large amounts). Adding protein-rich foods to your diet can help many people achieve a healthy weight. Protein stimulates the release and increases levels of satiety hormones, such as cholecystokinin (CCK), peptide YY (PYY), and glucagon-like peptide 1 (GLP-1). These hormones signal to the brain that you have had enough to eat. Protein also reduces levels of ghrelin, a hormone that stimulates appetite. This is why increasing protein intake has been shown to be an effective and easy way to promote weight loss and improve feelings of fullness.

Protein-rich foods can also help with better blood sugar control. Protein slows down the digestion and absorption of glucose into the bloodstream, lowering blood sugar after meals and helping to better regulate blood sugar levels.

Chicken is high in protein and contains no carbohydrates, making it a good choice for people trying to control their blood sugar, such as those with type 2 diabetes. Some evidence suggests that adding chicken to your diet may reduce your risk of type 2 diabetes. However, more research is needed to confirm this.

4. Health benefits of eggs

Eggs are a rich source of protein and many important vitamins and minerals such as B12 and choline.

Eating eggs has been shown to improve body composition (the relative amounts of fat, bone, and muscle in the body) by increasing muscle mass and decreasing fat mass. It may also improve some markers of heart health, such as HDL cholesterol, the “good” cholesterol that removes cholesterol from the blood and carries it to the liver, where it is broken down and excreted from the body.

Eating eggs can also boost your diet by providing vitamins and minerals like B12 and selenium. Like chicken, eggs are carbohydrate-free, making them a great choice for those on a low-carb diet.

Although eggs are very healthy, they contain cholesterol, so eating a lot of eggs can be a problem for people with certain conditions such as familial hypercholesterolemia, a genetic condition that causes high LDL cholesterol levels.

People with heart disease or risk factors such as high LDL cholesterol should talk to their doctor about how much eggs is appropriate for them.

Source: https://giadinh.suckhoedoisong.vn/aga-va-trung-loai-nao-co-nhieu-protein-tot-hon-172250111171027226.htm