Chandigarh 12 march 2025 (Punjab Khabarnama Bureau): Whether you want to lose weight or gain weight, whenever you talk about fitness, one common advice you’ll hear is: “Increase protein in your diet.” Protein is an essential nutrient for our body. It plays a crucial role in muscle building, repair, enzyme production, and various bodily functions. If you want to maintain a healthy body, protein is the first and foremost requirement.
When it comes to protein sources, both vegetarian and non-vegetarian options are good. Two major protein sources that are often compared are eggs and almonds. But which one contains more protein? And which is the better choice for health? Let’s find out.
1. Egg
- One egg contains around 6-7 grams of protein depending on its size.
- The egg white provides about 3.6 grams of protein, while the yolk (yellow part) contains around 2.7 grams of protein.
- Eggs are a complete protein source because they contain all nine essential amino acids, which are crucial for the body.
- This is why eggs are a favorite protein source in the fitness world.
- The biological value (BV) of eggs is 100, meaning the body can fully utilize this protein.
- Eggs are excellent for muscle growth and repair.
2. Almonds
- 100 grams of almonds contain around 21-25 grams of protein.
- However, people typically consume 28 grams (a handful) of almonds, which provides 5-6 grams of protein.
- Almonds are not a complete protein source because they lack an essential amino acid called Lysine.
- This is why almonds are considered an incomplete protein source.
- However, when combined with lentils, whole grains, or other plant-based proteins, almonds can provide a complete protein profile.
Nutritional Comparison
Benefits of Eggs:
Low in Calories (70 calories per egg) Rich in Vitamin B12, Riboflavin, Choline, Selenium, and Vitamin D Contains antioxidants like Lutein and Zeaxanthin, which are beneficial for eye health
Benefits of Almonds:
Higher in Calories (160 calories per 28g serving) Packed with Vitamin E, Magnesium, and Manganese Contains Polyphenol Antioxidants, which are good for heart health
Egg vs Almond: Which Protein is Better?
- For Muscle Building – Eggs are the better choice because they provide complete protein and essential amino acids (especially Leucine) required for muscle repair and growth. Athletes and bodybuilders often prefer eggs for muscle recovery after workouts.
- For Weight Loss – Eggs are more effective because they are low in calories and high in protein, which helps you feel full for longer, reducing overall calorie intake.
- Almonds contain healthy fats, which help control hunger and stabilize blood sugar levels, but they are higher in calories than eggs.
- For Heart Health – Almonds are better because they contain unsaturated fats, which help reduce LDL (bad cholesterol) and improve heart health.
- Eggs contain cholesterol, but recent studies show that dietary cholesterol from eggs does not significantly increase blood cholesterol levels.
Final Verdict:
- For muscle growth & weight loss → Eggs are the best option.
- For plant-based nutrition & heart health → Almonds are better.
- For overall health → A combination of both in a balanced diet is ideal.
So, instead of choosing just one, including both eggs and almonds in your diet can provide complete nutrition and long-term health benefits.
Summary: Comparing eggs and almonds for protein intake—nutritional benefits, absorption rates, and which one suits your dietary needs best.