Beef vs Egg

Per 100 g, Beef has 157 kcal and 22.6 g protein, while Egg has 154 kcal and 12.6 g protein.

Beef

157
kcal per 100 g
22.6 g protein

Egg

154
kcal per 100 g
12.6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Beef Egg Difference
Calories Fewer calories for the same weight 157 kcal 154 kcal about the same
Protein More protein helps with fullness and muscle 22.6 g better 12.6 g 44%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 1.2 g 100%
Fat Lower fat means lower calorie density 7.4 g better 10.6 g 30%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 0 g better 1.2 g 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Beef and Egg land within a few percent of each other on calories (157 vs 154 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Which is better for muscle gain?

Beef

Beef is the stronger protein source, with 22.6 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Beef vs Egg — common questions

Beef has more calories — about 157 kcal per 100 g compared with 154 kcal for Egg.

Beef has more protein — 22.6 g per 100 g against 12.6 g for Egg.

Beef and Egg land within a few percent of each other on calories (157 vs 154 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Beef is the stronger protein source, with 22.6 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 311 kcal and 35.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Beef has 157 kcal and 22.6 g protein, while Egg has 154 kcal and 12.6 g protein.
Full Beef nutrition & serving sizes
Full Egg nutrition & serving sizes

Other comparisons

Beef vs Chana Masala

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.