Protein is essential for good health, building muscle and keeping up the energy needed for daily work. It is directly linked to building and repairing muscle, bone, skin and other cells, so good-quality protein should be part of the regular diet.

When protein comes up, the two most familiar foods are eggs and chicken. From gym-goers to people on an ordinary diet, many rely on them. But in terms of the amount and quality of protein and other nutrients, which is more beneficial? The nutritional value and practical advantages of eggs and chicken are quite different.

Chicken breast is well ahead of eggs on protein content. A hundred grams of cooked, skinless chicken breast can contain close to 30 grams of protein, while a medium egg usually provides about 6-7 grams.

So for the same weight of food, chicken provides more protein, an important advantage for people who exercise regularly and want more protein from their food.

Eggs are considered one of the best sources of high-quality protein. They contain the various amino acids the body needs, making them a "complete protein". Chicken is also a good source of protein.

The biggest advantage of eggs is that they are not just a source of protein: the yolk contains several important nutrients, including vitamins A, D and B12, selenium and choline. Choline plays an important role in the normal functioning of the brain and nervous system. But the yolk also contains fat and cholesterol, so it is best to decide how many eggs to eat according to one's own health.

Skinless chicken breast has a high concentration of protein and relatively little fat, so people focusing on muscle building, resistance training or weight control can include it in their diet. Chicken also provides vitamin B6, niacin, phosphorus and zinc. But the cooking method matters a great deal: frying in a lot of oil can greatly increase the calories and fat.

Both eggs and chicken are popular for weight loss, but the key factors are total calories, enough protein and a balanced diet. Grilled, boiled or low-oil skinless chicken can deliver a lot of protein in a small portion, while boiled eggs are easy to add to meals and supply several micronutrients along with protein.

Eggs provide important vitamins and minerals alongside protein, while chicken is a source of more lean protein. Both can therefore be included in the diet according to age, physical activity, type of exercise, overall eating habits and health needs. For anyone looking for a cheap, easy-to-cook and quickly digested source of protein, eggs are a good choice, and they are safe for everyone from children to the elderly.

Eating more protein alone will not build muscle; it also takes enough calories, other nutrients, sleep and regular exercise. Using both eggs and chicken correctly in a balanced diet matters most for good health.

The article draws on the Hindustan Times.

Source: Jagonews24. First published in Bengali on The Agro News.