Egg vs Almond: Which Is A Better Protein Source For You?
Eggs are considered a complete protein source as they contain all nine essential amino acids vital for the body. In contrast, almonds are not a complete protein source as they lack the essential amino acid lysine
Whether you are looking to lose weight or gain it, one piece of advice you will always hear regarding fitness is to increase your protein intake. Protein is an essential nutrient that plays a vital role in muscle building, repair, enzyme production, and other bodily functions. It is a fundamental requirement for a healthy body.
When considering protein sources, both vegetarian and non-vegetarian options are valuable. Two such sources often compared are eggs and almonds. People usually ask which one boasts more protein and which is the healthier choice? Here’s a comparison between eggs and almonds to find out what will suit your diet.
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Egg
A single egg contains approximately 6-7 grams of protein, depending on its size. The egg white provides around 3.6 grams, while the yolk contains about 2.7 grams. Eggs are considered a complete protein source as they contain all nine essential amino acids vital for the body. This is why eggs are a popular choice for fitness enthusiasts. With a biological value (BV) of 100, eggs are fully utilised by the body. They are also an excellent source for muscle building and repair.
Almond
Around 100 grams of almonds contain 21-25 grams of protein. However, a typical serving is around 28 grams (1 ounce), providing 5-6 grams of protein. Almonds are not a complete protein source as they lack the essential amino acid lysine. Therefore, they are considered an incomplete protein. However, when combined with pulses, whole grains or other plant-based proteins, almonds can contribute to a complete protein intake.
Nutritional Comparison
Eggs
- Low in calories (70 calories/egg)
- Good source of vitamin B12, vitamin B2, choline, selenium and vitamin D
- Contains lutein and zeaxanthin, antioxidants beneficial for eye health
Almonds
- High in calories (160 calories/28 grams)
- Rich in vitamin E, magnesium and manganese
- Contains polyphenols, antioxidants beneficial for heart health
Egg Or Almond: Which Protein Is Better?
For Muscle Building: Eggs are the superior choice for building muscle due to their complete protein profile and abundance of amino acids, such as leucine, essential for muscle repair. Athletes and bodybuilders often rely on eggs for muscle growth and post-workout recovery.
For Weight Loss: Eggs promote satiety due to their low calorie count and high protein content, potentially leading to consuming fewer calories throughout the day. Almonds, with their healthy fats, also help control hunger and stabilise blood sugar levels.
For Heart Health: Almonds contain unsaturated fats, known to reduce LDL (bad cholesterol) and promote heart health. While eggs contain cholesterol, recent research suggests that dietary cholesterol from eggs has minimal impact on blood cholesterol levels.
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