Egg vs Mutton

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Mutton has 160 kcal and 22.1 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Mutton

160
kcal per 100 g
22.1 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 Egg Mutton Difference
Calories Fewer calories for the same weight 154 kcal 160 kcal about the same
Protein More protein helps with fullness and muscle 12.6 g 22.1 g better 43%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g 0 g better 100%
Fat Lower fat means lower calorie density 10.6 g 7.9 g better 26%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.2 g 0 g better 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

Egg and Mutton land within a few percent of each other on calories (154 vs 160 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?

Mutton

Mutton is the stronger protein source, with 22.1 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.

Egg vs Mutton — common questions

Mutton has more calories — about 160 kcal per 100 g compared with 154 kcal for Egg.

Mutton has more protein — 22.1 g per 100 g against 12.6 g for Egg.

Egg and Mutton land within a few percent of each other on calories (154 vs 160 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: they are close on both.

Mutton is the stronger protein source, with 22.1 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 314 kcal and 34.7 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, Egg has 154 kcal and 12.6 g protein, while Mutton has 160 kcal and 22.1 g protein.
Full Egg nutrition & serving sizes
Full Mutton nutrition & serving sizes

Other comparisons

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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.