Eggs or Almonds? A Comparison of Their Protein Content

13th March 2025

4 minutes read

Eggs or Almonds? A Comparison of Their Protein Content

Protein is an essential nutrient that contributes to muscle building and repair, enzyme production, and supporting the body’s vital functions. When choosing a protein source, eggs and almonds are often compared due to their nutritional value. So, how do they compare in terms of protein content? Which one is more suitable for a diet?

A whole egg contains about 6-7 grams of protein, with the majority found in the egg white (about 3.6 grams) and the remainder in the yolk (about 2.7 grams). Eggs are considered a complete protein because they contain all nine essential amino acids required by the body.

In comparison, every 100 grams of almonds contains approximately 21-25 grams of protein. A typical daily serving (28 grams) contains about 5-6 grams of protein. Although almonds are rich in protein, they lack some essential amino acids, such as lysine.

Eggs are noted for their high protein quality, scoring 100 on the biological value (BV) scale, indicating the body’s high efficiency in absorbing and utilizing the protein. Almonds, despite being rich in protein, are considered an incomplete protein, and this shortcoming can be compensated by pairing them with other plant-based sources such as whole grains or legumes.

Eggs contain about 70 calories and are rich in vitamin B12, riboflavin, choline, selenium, and vitamin D. They also provide antioxidants like lutein and zeaxanthin, which support eye health.

Almonds, on the other hand, contain about 160 calories per 28 grams and are a rich source of vitamin E, magnesium, and manganese. They also contain polyphenols beneficial for heart health.

Which is better?

When it comes to muscle building, eggs are the better choice due to their complete protein and amino acids that support muscle repair.

For weight loss, both eggs and almonds can be beneficial; eggs are low in calories and high in protein, which helps with satiety. Almonds, on the other hand, provide healthy fats and fiber that also contribute to feelings of fullness.

For heart health, almonds help lower LDL cholesterol levels due to their unsaturated fats. Eggs, despite the controversy surrounding their cholesterol content, do not negatively affect cholesterol levels when consumed in moderation, according to recent studies.

Comparison of Eggs and Almonds in Protein Content

Protein is an essential nutrient that plays a critical role in muscle building and repair, enzyme production, and supporting vital body functions. When choosing a protein source, eggs and almonds are two commonly compared nutritious foods. This article compares eggs and almonds in terms of protein content, quality, and their other health benefits.

Protein Content in Eggs and Almonds

Eggs:

A whole egg contains about 6-7 grams of protein, with most of it in the egg white (about 3.6 grams) and the rest in the yolk (about 2.7 grams). Eggs are considered a complete protein because they contain all nine essential amino acids required by the body.

Eggs have very high-quality protein, with a score of 100 on the biological value (BV) scale, indicating an efficient absorption and utilization by the body.

Almonds:

Every 100 grams of almonds contains about 21-25 grams of protein. A typical daily serving (28 grams) contains about 5-6 grams of protein.

Almonds lack some essential amino acids, like lysine, which makes them an incomplete protein. This deficiency can be compensated by pairing them with other plant-based sources like whole grains or legumes.

Health Benefits of Eggs and Almonds

Eggs:

They contain about 70 calories and are rich in vitamin B12, riboflavin, choline, selenium, and vitamin D. They also provide antioxidants like lutein and zeaxanthin that support eye health.

Almonds:

Almonds contain about 160 calories per 28 grams and are rich in vitamin E, magnesium, and manganese. They also contain polyphenols beneficial for heart health.

Which is better for a diet?

Muscle Building: Eggs are the best choice due to their complete protein and amino acids that support muscle repair.

Weight Loss: Both eggs and almonds can be helpful; eggs are low in calories and high in protein, which aids in feeling full. Almonds provide healthy fats and fiber that also contribute to satiety.

Heart Health: Almonds help lower LDL cholesterol levels due to their unsaturated fats, while eggs can be safe when consumed in moderation.

The choice between eggs and almonds depends on personal dietary goals. If you’re seeking a complete protein source for muscle building, eggs are the better choice. However, if you’re looking for a rich source of healthy fats and fiber to support heart health, almonds are an excellent option.