Which Is the Healthier Protein?

Both ground beef and eggs are nutrient-dense and offer distinct benefits. One is not a “healthier” protein than the other. The best choice depends on your personal health goals.

Here is Five Ways to Compare Ground Beef and Eggs:

Both ground beef and eggs are complete proteins. This means that each food provides all the essential amino acids your body needs to build and repair muscle. However, ground beef provides significantly more protein per serving than eggs.

• A standard 3.5 ounce (100 grams) serving of cooked 90% lean ground beef provides about 26 grams of protein.
• The same 3.5 ounce (100 grams) serving of cooked whole hard-boiled eggs (about two large eggs) provides about 13 grams of protein.

Ground beef is a great protein choice for people with high muscle recovery needs. If you exercise regularly, focus on building muscle, or are recovering from an injury, the higher protein content of ground beef may better meet your body’s increased needs.

Eggs contain less saturated fat than ground beef. Saturated fat is a type of fat that increases “bad” cholesterol, low-density lipoprotein (LDL), in your bloodstream, which increases your risk of heart disease.

• A 3.5-ounce serving of 90% lean ground beef contains about 12 grams of total fat. Of these, about 5 grams are saturated fats.
• A 3.5 ounce weight of whole eggs (about two large eggs) contains about 10 grams of total fat. Of these, about 3 to 4 grams are saturated fats.

If you prefer ground beef, you can reduce saturated fat by choosing leaner options. Look for 90% or 93% lean ground beef instead of the standard 70 to 80% lean varieties. Grass-fed beef also contains less total and saturated fat and higher concentrations of beneficial omega-3 fatty acids than conventional (grain-fed) beef.

Ground beef contains a much lower amount of dietary cholesterol than eggs. Dietary cholesterol is cholesterol found in animal products such as meat, eggs and dairy products.

• Two large eggs provide 373 milligrams of cholesterol, all of which is located in the yolk.
• A 3.5-ounce serving of 90% lean ground beef contains about 88 milligrams of cholesterol.

For many years, experts have recommended that people limit foods high in cholesterol, such as eggs. However, recent research shows that, for most people, dietary cholesterol does not significantly raise blood cholesterol levels the way saturated fat does. However, if you have high cholesterol or diabetes, your doctor may recommend that you limit the consumption of egg yolks to a few times per week.

Eggs provide a broader mix of specific vitamins, some of which are often difficult to obtain through diet alone. These include:

• Choline: Eggs are one of the best natural sources of choline. Choline is an essential nutrient that the body uses to create substances necessary for brain and nerve function. Your brain and nervous system use choline to regulate mood, memory and muscle control.
• Vitamin D: Eggs are one of the few foods naturally rich in vitamin D, which helps your body absorb calcium to build strong bones and supports the immune system.
• Antioxidants: Egg yolks contain antioxidants lutein and zeaxanthin. These antioxidant compounds protect your eyes from damage and promote long-term vision health.

Ground beef is a great source of minerals your body needs, especially those that support energy and immunity.

• Iron: Ground beef provides heme iron, a form that your body easily absorbs and uses. Eggs contain nonheme iron, a form of iron that your body absorbs less easily. This difference is important if you have anemia (low iron levels), because iron carries oxygen in your blood and helps prevent fatigue. Thanks to heme iron, your body gets five to six times more usable iron from ground beef than from eggs.
• Zinc: Ground beef is a rich source of zinc. Zinc strengthens your immune system and promotes wound healing.
• B vitamins: Ground beef is rich in B vitamins, especially vitamin B12. B12 is essential for nerve function, the production of new red blood cells, and helps your body break down the foods you eat and turn them into energy.

Choose ground beef if:

• You need high protein and key minerals: Ground beef has the most protein per serving (26 grams versus 13 grams).
• You are at risk of iron deficiency: Ground beef is the best dietary source of highly absorbable heme iron, essential for fighting fatigue and maintaining energy.
• You need vitamin B12 and zinc: It provides much higher amounts of these nutrients essential for nerve health and a strong immune system.

Choosing the leanest ground beef (90% lean or higher) can help you reduce your saturated fat intake and protect your heart health.

Choose eggs if:

• You want to limit saturated fats: Eggs contain significantly less saturated fat than standard ground beef, making them better for heart health.
• You need choline and vitamin D: Eggs are one of the richest natural food sources of these two important nutrients, which support brain function and bone strength.
• You want to protect your eye health: The antioxidants lutein and zeaxanthin in the yolk help maintain long-term vision health.

Most nutrition experts recommend consuming a variety of protein sources rather than relying on just one. Including ground beef and eggs in your weekly meal rotation gives you the nutritional benefits of each while keeping your diet interesting and balanced.