Chicken and beef are popular protein sources with essential nutrients

Chicken vs. Beef: Which One Is the Better Lunch Option? Beef is slightly higher in protein and iron while chicken is often lower in saturated fat

Chicken and beef are popular protein sources with essential nutrients

Chicken and beef are two of the most popular protein sources. Beef provides slightly more protein and iron, while chicken is often lower in saturated fat.

Protein serves as the building block for bones, muscles, cartilage, skin, and blood. It also plays an important role in producing enzymes, hormones, and vitamins.

Animal-based proteins, including those from chicken and beef, are considered complete protein because they contain essential amino acids (protein building blocks) the body cannot produce.

Which Is Healthier?

The choice between chicken or beef ultimately depends on your health goals, whether that be eating less saturated fat or increasing your iron intake. Both options are excellent protein sources that offer various nutrients to support overall health.

Red meats like beef generally have more saturated fat, which can raise cholesterol and heart disease risk. Lean protein sources can help reduce your saturated fat intake. Choose skinless chicken or lean beef cuts labeled 'round,' 'loin,' or 'sirloin.' Beef graded 'choice' or 'select' also tends to be lower in fat than 'prime.'

Aside from protein, iron is another key nutrient found in animal foods. It helps form hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron also supports growth, brain function, and hormone production.

There are two types of iron: heme (from animal foods) and nonheme (from plants and fortified foods). The body absorbs heme iron more easily. While both beef and chicken provide iron, beef has more. This may be important if you need to boost your iron levels or want a more iron-rich food.

Nutrition Comparison

A 100-gram (3.5-ounce) cooked serving of lean choice-grade round or top round beef and the same serving of skinless chicken breast provides:

Both beef and chicken provide important minerals and B vitamins, which help the body convert food into energy and support red blood cell formation. Both are high in selenium, with beef supplying 60% of the Daily Value (DV) and chicken 50%. Selenium helps produce antioxidant enzymes, which protect cells from damage.

Beef is higher in iron (18% of the DV) and zinc (41% of the DV) than chicken. While most people in the United States get enough zinc, some groups, especially older adults, may have lower intakes. Zinc supports immune function, helps the body make DNA and proteins, and is essential for growth, wound healing, and taste perception.

Beef also provides more riboflavin (19% of the DV) and vitamin B6 (16% of the DV) than chicken. Riboflavin is essential for cell growth, development, and function, while vitamin B6 plays a role in over 100 enzyme reactions related to metabolism. It also supports brain development during pregnancy and infancy and helps regulate immune function.

Chicken is higher in niacin (86% of the DV) than beef. The body converts niacin into NAD, a coenzyme needed for over 400 chemical reactions.

Which Has More Protein?

Beef has about 5 grams more protein than chicken in a 100-gram (3.5-ounce) serving.

While this may not seem like a big difference, it could be a deciding factor if you're focusing on higher protein intake. Getting enough protein is important for muscle maintenance, especially for active individuals, and can help promote fullness after meals.

Both beef and chicken are complete protein sources, meaning they provide all nine essential amino acids the body cannot produce itself.

Which Is Better for Cholesterol?

Both beef and chicken contain saturated fat, naturally found in animal foods. The Dietary Guidelines for Americans recommend limiting saturated fat intake to 10% of daily calories. Too much saturated fat can cause cholesterol buildup in the arteries, raising low-density lipoprotein (LDL, or "bad") cholesterol and increasing the risk of heart disease.

Opting for lean cuts of beef and chicken over fatty cuts helps keep your saturated fat intake low. The beef and chicken examples in the table above are round or top round beef, choice grade, and skinless chicken breast, which are lean options.

Chicken breast is leaner overall, with only 1.01 grams (5% of the DV) of saturated fat per 100-gram cooked serving. For this reason, chicken may be a better animal protein option for managing cholesterol.

Lean beef can still fit into a cholesterol-friendly or heart-healthy diet. The key is to be mindful of portion sizes and other sources of saturated fat in your diet.

Lunch Ideas for Chicken and Beef

Here are a few easy ways to incorporate chicken or beef into balanced and nutritious lunch meals you can take to-go or make at home:

• Add chicken breast to a whole-wheat pasta salad along with mixed greens, cherry tomatoes, cucumber, avocado, and a vinaigrette dressing
• Make a sandwich with whole-grain bread, sliced chicken or beef, lettuce, tomatoes, and onions
• Sauté lean beef strips and mixed veggies (fresh or frozen) with garlic, ginger, chili flakes, and a drizzle of low-sodium soy sauce for a quick stir-fry
• Make easy beef tacos using lean ground beef, whole-wheat tortillas, slaw mix, and salsa
• Roll chicken or beef slices into a wrap along with leafy greens, sliced vegetables, and a light dressing or hummus for added flavor
  

Risks and Considerations

There are a few potential risks and considerations when consuming chicken or beef. To prevent foodborne illnesses like Salmonella infection, cooking all meats to a safe internal temperature is important. Cook raw beef to at least 145 degrees Fahrenheit (63 degrees Celsius). Cook all poultry, including chicken, to an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius).

Beef and chicken allergies, although rare, can happen. One serious condition linked to red meat, like beef, is Alpha-gal syndrome (AGS). This condition, often caused by tick bites, can trigger a reaction after eating red meat and other products from mammals, like cow's milk. Reactions can include hives or itchy rash, nausea, shortness of breath, and swelling of the lips or throat.

People allergic to hen's eggs might also react to poultry, like chicken, because a protein in eggs and poultry can cause allergies to both foods.

Research also shows that eating more red and processed meats can increase the risk of cancers like breast cancer and colorectal cancer. It's important to consume a variety of protein sources, such as poultry, fish, and plant-based proteins like beans.

A Quick Review

Beef and chicken are high-quality protein sources that differ slightly in nutrients. Beef contains more protein, iron, and zinc, while chicken's lower saturated fat content is the cholesterol-friendly option.

Regardless of which meat you choose, opting for lean cuts like round or loin cuts of beef that are select or choice grade and skinless chicken is essential.

Make sure to pair beef or chicken with other food groups like grains and vegetables for a balanced diet.

This story originally appeared on: Health News - Author:Johna Burdeos, RD