Egg vs Mutton Shoulder

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Mutton Shoulder has 188 kcal and 20.3 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Mutton Shoulder

188
kcal per 100 g
20.3 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 Shoulder Difference
Calories Fewer calories for the same weight 154 kcal better 188 kcal 18%
Protein More protein helps with fullness and muscle 12.6 g 20.3 g better 38%
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 better 11.9 g 11%
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?

Egg

Egg is the lighter choice at 154 kcal per 100 g against 188 for Mutton Shoulder — about 18% fewer calories for the same weight on your plate. That does not make Mutton Shoulder a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Mutton Shoulder

Mutton Shoulder is the stronger protein source, with 20.3 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Egg vs Mutton Shoulder — common questions

Mutton Shoulder has more calories — about 188 kcal per 100 g compared with 154 kcal for Egg.

Mutton Shoulder has more protein — 20.3 g per 100 g against 12.6 g for Egg.

Egg is the lighter choice at 154 kcal per 100 g against 188 for Mutton Shoulder — about 18% fewer calories for the same weight on your plate. That does not make Mutton Shoulder a bad food; it means the portion has to be smaller to fit the same calorie budget.

Mutton Shoulder is the stronger protein source, with 20.3 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 342 kcal and 32.9 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.

For most everyday goals Egg has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Mutton Shoulder has 188 kcal and 20.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Mutton Shoulder nutrition & serving sizes

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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.