Chicken vs mutton: Which is the healthier protein choice?

Chicken and mutton both offer protein, but their fat content makes a difference. Here’s what studies reveal about which meat is the healthier choice. (Image: Pexels)

• Chicken is healthier than mutton due to lower fat and calorie content
• Mutton has more saturated fats, raising cholesterol and liver strain in studies
• Both meats offer protein, but moderation and balance are key for a healthy diet

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When discussing muscle health, metabolism and all-around bodily function, protein is the go-to nutrient. Coming from animal sources, proteins are plentiful, but the implications of consuming different types of meat can be drastically different. This prompts the question, which is healthier, chicken or mutton?

Recent studies have shown that the answer to this question has more to do with the type and quantity of fats present in it.

What the studies say about mutton

One of the most recent studies found on mutton is dated Oct 2024 on the National Library of Medicine muttons fat health implications on high-fat diets. The research is on 60 albino mice and is divided into groups of 4. The various factors which the researchers were monitoring include body weight, calorie consumption, blood glucose, lipids in the blood and in the liver, and general liver health.

Also Read: How much protein do you need to build muscles? Here’s what you need in daily diet

Well-known for their high fat content, the study showed that mice who were fed mutton took in a lot more calories and piled on the weight. This was accompanied by a sharp increase in blood sugar levels, problems with glucose processing and a rise in their triglycerides, total cholesterol and LDL (bad) cholesterol. Coming racing in the opposite direction, their HDL (good) cholesterol levels plummeted.

Another indicator of fat build-up and liver strain was a rise in AST and ALT liver enzymes in those on high-fat diets. Although we can't apply animal studies to humans, the findings raise red flags about eating lots of high-fat red meats like mutton.

Is chicken a better choice?

People often see chicken as a leaner protein source than mutton. According to Healthline, the calorie content of chicken varies by cut — with breast meat being the leanest, followed by thighs, wings and drumsticks. Even so, chicken tends to be lower in calories than most red meats.

The National Chicken Council notes that chicken is low in saturated fat and cholesterol, contains no carbohydrates or fibre, and provides high-quality protein. This makes chicken a top pick for folks watching their weight, heart health, or blood sugar.

You can include both chicken and mutton in a well-rounded diet if you don't overdo it. But for everyday eating, chicken wins as the healthier option because it has less fat and fewer calories. Even with copious amounts of protein, mutton is laced with saturated fats, which can lead to adverse health consequences if consumed too frequently.

Also Read: Healthy diet tips: Hit your daily protein target in 8 simple steps

Eating protein is only one aspect of a healthy diet, and it becomes less of a concern when one's diet is protein-rich and balanced in other macronutrients. Health experts, on the other hand, emphasise a balanced diet that includes animal products. The amount of animal product, type, and how the food is cooked are factors to consider for a healthy, balanced diet.

FAQs on protein benefits of chicken and mutton

Is chicken or mutton a better source of protein?

Both chicken and mutton are excellent sources of protein. However, chicken is generally considered healthier due to its lower fat and calorie content.

Does mutton have more protein than chicken?

Mutton can have a comparable amount of protein to chicken, but it also contains higher levels of saturated fats and calories.

Which meat is better for muscle building, chicken or mutton?

Both meats are good for muscle building due to their high protein content. However, chicken is often preferred because it is leaner and contains fewer calories and saturated fats.

Can I include both chicken and mutton in my diet?

Yes, you can include both in your diet. It is important to consume them in moderation and balance them with other macronutrients.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.