Why eggs are regarded as the cheapest and best protein sources?

Here’s a clear and detailed breakdown of why eggs are considered one of the cheapest and best protein sources, with facts and figures to support it:

1. Protein Quality (Biological Value and Digestibility)

• Eggs are the gold standard of protein.

• The biological value (BV) of egg protein is 100, meaning it’s the benchmark against which all other protein sources are measured.

• Protein Digestibility-Corrected Amino Acid Score (PDCAAS): Eggs score 1.0, the highest possible, showing that the protein is fully digestible and contains all essential amino acids in optimal ratios.

• One large egg provides about 6–7 grams of high-quality protein.

2. Amino Acid Profile

• Eggs contain all nine essential amino acids the body cannot produce on its own.

• Rich in leucine, a key amino acid that triggers muscle protein synthesis.

• This makes eggs especially effective for athletes, bodybuilders, and anyone focused on muscle repair and growth. 

3. Affordability and Cost Per Gram of Protein

• In the U.S., a dozen large eggs costs about $2–$3 on average (varies by region and farming method).

• That’s 72–84 grams of protein per dozen.

• Cost per gram of protein: about 2–3 cents, far cheaper than chicken, beef, or whey protein.

• Chicken breast: ~4–6 cents per gram.

• Beef: ~6–10 cents per gram.

• Whey protein: ~4–5 cents per gram.

4. Nutrient Density Beyond Protein

Eggs are not just protein—they provide other nutrients that make them a superior whole food source:

• Vitamins: A, D, E, B2, B6, B12, folate.

• Minerals: Iron, zinc, phosphorus, selenium.

• Choline: Critical for brain and liver health (eggs are the richest dietary source).

• Antioxidants: Lutein and zeaxanthin for eye health.

5. Satiety and Weight Management

• Protein + healthy fat combination keeps you full longer.

• Studies show eating eggs for breakfast can reduce calorie intake by 200–400 calories later in the day.

6. Versatility and Convenience

• Can be boiled, scrambled, poached, baked, or added to recipes.

• Portable and easy to prepare with no waste.

7. Global Availability

• Eggs are available worldwide in almost every culture and diet.

• Storage and preparation are simple, making them accessible to all income levels.

✅ In summary:

Eggs are considered the cheapest and best protein source because they provide the highest quality protein, complete amino acid profile, and rich nutrition at the lowest cost per gram of protein compared to other animal and supplemental sources. They’re convenient, filling, and nutrient-dense, making them a near-perfect food for muscle growth, weight management, and overall health.