Egg vs. Chicken meat — Health Impact and Nutrition Comparison

Calories

While both of these foods can be considered to be high-calorie foods, chicken breast is notably higher in calories.

Equal 100g servings of chicken meat and egg contain 239 and 155 calories, respectively.

Chicken wings are higher in calories than chicken breast; however, the difference is not significant.

On the other hand, egg yolk is substantially higher in calories compared to egg white.

Egg vs. chicken meat: which one is higher in protein?

Both of these foods are excellent protein sources; however, chicken meat is over two times richer in protein compared to eggs. A 100g chicken contains 27.3g of protein, while the same serving size of eggs provides 12.6g of protein.

The protein found in these foods is of high quality as chicken and eggs contain high levels of all essential amino acids.

While chicken is richer in all essential amino acids, it is particularly higher in threonine, lysine, and histidine.

Fats

While chicken meat is also higher in fats, the difference is relatively small. A 100g of chicken contains 13.6g of fats, only 3g more than the same amount of eggs.

The fat found in chicken meat is also of a preferable quality, as it contains less saturated fats but more polyunsaturated fats.

Egg’s fat content consists of 37% saturated, 47% monounsaturated, and 16% polyunsaturated fats. Chicken fat contains 31% saturated, 44% monounsaturated, and 25% polyunsaturated fats.

Eggs are substantially higher in cholesterol, containing over four times more of it. A 100g serving of eggs contains 373mg of cholesterol, while the same amount of chicken has only 88mg.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Egg

1

Saturated Fat: Sat. Fat 3.267 g

Monounsaturated Fat: Mono. Fat 4.077 g

Polyunsaturated fat: Poly. Fat 1.414 g

Chicken meat

2

Saturated Fat: Sat. Fat 3.79 g

Monounsaturated Fat: Mono. Fat 5.34 g

Polyunsaturated fat: Poly. Fat 2.97 g

Contains less Sat. FatSaturated Fat

-13.8%

Contains more Mono. FatMonounsaturated Fat	+31%
Contains more Poly. FatPolyunsaturated fat	+110%

Carbohydrates

Like most meat, chicken does not contain a notable amount of carbohydrates.

Eggs contain only 1.1g of carbohydrates in a 100g serving.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Research has shown a strong inverse association between unprocessed white meat, including chicken, and all-cause mortality. This study also shows chicken consumption to have a neutral association with cardiovascular disease and mortality (11).

Despite the high cholesterol content, the consumption of one egg per day has not been associated with incident cardiovascular disease risks, such as the risk of coronary heart disease and stroke. In Asian populations, moderate consumption of eggs was even associated with a lowered cardiovascular disease risk (12).

Research has suggested that dietary cholesterol, as part of a healthy diet, is a required nutrient that does not negatively impact blood lipids (13).

In summary, both eggs and chicken meat can be part of a heart-healthy diet when consumed in moderation and prepared in a healthy manner. While eggs are higher in cholesterol, they also provide valuable nutrients and healthy fats. Chicken breast is a lean protein source that can help support muscle health and weight management. Including a variety of nutrient-rich foods and practicing moderation is key to promoting overall heart health and reducing cardiovascular risk.

Diabetes

The consumption of poultry meat, including chicken, as part of a vegetable-rich diet is associated with a reduced risk of developing not only overweight, obesity, and cardiovascular diseases but also type 2 diabetes mellitus (9).

Other than the type of meat, preparation methods also play a role in the impact on health. It has been shown that cooking meat at high temperatures, such as grilling and barbecuing, increases the risk of type 2 diabetes as opposed to cooking at moderate temperatures, such as boiling, steaming, and stir-frying (14).

Some research has concluded that moderate egg consumption is not associated with the development of type 2 diabetes (15).

Cancer

Intake of white meat, particularly poultry, is considered to have a moderately protective or neutral effect on cancer risk (9).

Chicken consumption has been correlated with a reduced risk of esophageal, gastric, and lung cancers while having no association with colorectal and breast cancers (9).

A moderate intake of eggs may have a cancer-protective effect as several egg proteins have been researched to cause apoptosis in cancer cells, protect against DNA damage, decrease the spread of cancer cells, and display cytotoxic, antimutagenic activity in various cancer cell lines (16).

Eye health

Egg yolk is a great source of lutein and zeaxanthin - antioxidants that accumulate in the retina and help maintain healthy vision. Egg consumption increases levels of those antioxidants in the organism (23). Lutein and zeaxanthin may be beneficial in conditions like cataracts and age-related macular degeneration (24) (25).    

Cardiovascular health

Contrary to the previous statements, other studies have found that not only processed and red meat but also unprocessed poultry, such as chicken, is associated with an increased risk of incident cardiovascular disease (17, 18).

Diabetes

As opposed to chicken, high but not moderate levels of daily egg consumption, such as more than one egg per day, have been associated with an increased risk of type 2 diabetes in both men and women (19).

The possible mechanisms for this adverse effect are the levels of inflammatory choline found in egg yolk and the slowed carbohydrate absorption from egg whites.

Cancer

A higher intake of eggs may lead to an increased risk of developing cancer, including cancers of the oral cavity, pharynx, colorectum, lung, breast, prostate, and bladder (20).

Allergy

Unlike chicken meat allergy, egg allergy is one of the most common allergies. Egg allergy is the second most common allergy found in children after cow’s milk allergy (21).

Five main allergens have been found in the egg’s protein (21).

Chicken meat and egg allergy express similar symptoms and can range from a cough and a rash to an anaphylactic shock in rare cases.

Salmonella poisoning

Live poultry, such as chicken, can carry the Salmonella bacteria and pass it on to the egg, becoming a common source of food-borne poisoning.

To avoid a Salmonella infection, the correct keeping and preparation of both eggs and chicken meat is essential.

Eggs and chicken are to be kept in the refrigerator at 40°F (4°C) or colder. Chicken meat should be prepared to an internal temperature of 165°F (74°C), while egg dishes should be cooked to an internal temperature of 160°F (71°C) (22).