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  5. Eggs vs Nuts: Which is healthier for breakfast?

Eggs vs Nuts: Which is healthier for breakfast?

The age-old question: sweet or savoury for breakfast? We can expand that to a battle of nutritional powerhouses - eggs or nuts? Both are undeniably delicious and pack a punch when it comes to nutrients, but which one reigns supreme for a healthy start to your day?

Written By: Rahul Pratyush New Delhi Published on: April 27, 2024 11:40 IST
Eggs vs Nuts
Image Source : FILE IMAGE Eggs vs Nuts: Which is healthier for breakfast?

Breakfast is often hailed as the most important meal of the day, and choosing the right foods to kick-start your morning can set the tone for your entire day. In the realm of nutritious breakfast options, eggs and nuts both stand out for their health benefits. But when it comes to choosing between the two, which one takes the crown as the healthier choice? Let's delve into the nutritional profiles and health benefits of eggs and nuts to find out.

Nutritional Comparison:


Eggs are a nutritional powerhouse, packed with essential nutrients that the body needs to function optimally. They are an excellent source of high-quality protein, providing all nine essential amino acids required for muscle repair and growth. Additionally, eggs are rich in vitamins and minerals, including vitamin D, vitamin B12, selenium, and choline, which are essential for brain health.


Nuts, on the other hand, are nutrient-dense snacks loaded with healthy fats, protein, fiber, vitamins, and minerals. They are particularly renowned for their heart-healthy unsaturated fats, including omega-3 fatty acids found in walnuts and almonds. Nuts are also rich in antioxidants, such as vitamin E, which help combat oxidative stress and inflammation in the body.

Health benefits:


Muscle building: The high-quality protein in eggs aids in muscle building and repair, making them an ideal choice for those looking to increase muscle mass.

Brain health: Choline, a nutrient abundant in eggs, plays a crucial role in brain function and development, supporting cognitive function and memory.

Weight management: Eggs are satiating, helping to keep you feeling full and satisfied, which may aid in weight management by reducing overall calorie intake throughout the day.


Heart health: The healthy fats in nuts, particularly monounsaturated and polyunsaturated fats, help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

Blood sugar control: Nuts have a low glycemic index, meaning they cause a slower and steadier rise in blood sugar levels, making them a suitable option for individuals with diabetes or those looking to manage blood sugar levels.

Longevity: Studies have linked nut consumption to a reduced risk of chronic diseases, including cardiovascular disease, cancer, and type 2 diabetes, contributing to overall longevity and well-being.

Which is the healthier choice?

Both eggs and nuts offer a plethora of health benefits and can be incorporated into a balanced breakfast routine. The choice between the two ultimately depends on individual dietary preferences, nutritional needs, and health goals.

For those seeking a protein-packed breakfast option with essential nutrients for muscle repair and brain health, eggs are an excellent choice. On the other hand, nuts provide a satisfying crunch along with heart-healthy fats, fibre, and antioxidants, making them a nutritious addition to any breakfast spread.

ALSO READ: Soybean vs Chickpea: Which legume is healthier?


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