Egg or chicken: nutritionist explains which is better for weight loss

In the dispute between eggs and chicken as allies for weight loss, both have their value — but each offers different advantages depending on the dietary strategy. According to nutritionist Fernando Castro , both eggs and chicken breast are sources of high biological value protein, that is, with excellent absorption by the body.

“Eggs are more versatile and provide around 6.5 grams of protein per unit. Grilled chicken provides approximately 31 grams of protein per 100 grams,” he explains. In terms of protein density, chicken has the advantage, especially when prepared without skin and without added fat.

However, the nutritionist emphasizes that success in weight loss does not depend solely on the source of protein, but rather on the total caloric value of the meal throughout the day. In other words, the context of the diet and the way it is prepared count — and a lot.

And speaking of preparation, calories vary greatly depending on the technique chosen. A boiled egg has, on average, 70 kcal, while an egg fried in oil can reach 90 kcal. Grilled chicken has around 165 kcal per 100 g, compared to more than 250 kcal if it is breaded or fried.

For those looking to lose weight , the nutritionist recommends starting the day with options rich in lean protein and fiber, such as boiled eggs with vegetables or shredded chicken with vegetables. According to him, protein at breakfast increases satiety and can help reduce calorie consumption in subsequent meals.