Egg vs. Chicken Breast

Nutrition comparison of Egg and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and chicken breast:

  • Both egg and chicken breast are high in calories and protein.
  • Chicken breast has 68% less saturated fat than egg.
  • Chicken breast is a great source of potassium.
  • Egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
  • For omega-3 fatty acids, egg has more dha than chicken breast.
Detailed nutritional comparison of egg and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Chicken Breast src

Calories and Carbs

calories

Both egg and chicken breast are high in calories. Chicken breast has 15% more calories than egg - egg has 143 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Egg has a macronutrient ratio of 36:2:62 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Chicken Breast
Protein 36% 79%
Carbohydrates 2% ~
Fat 62% 21%
Alcohol ~ ~

carbohydrates

Both egg and chicken breast are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and chicken breast does not contain significant amounts.

sugar

Egg and chicken breast contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both egg and chicken breast are high in protein. Chicken breast has 147% more protein than egg - egg has 12.6g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Chicken breast has 68% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

trans fat

Both egg and chicken breast are low in trans fat - egg has 0.04g of trans fat per 100 grams and chicken breast does not contain significant amounts.

cholesterol

Egg is high in cholesterol and chicken breast has 77% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has 25 times more Vitamin A than chicken breast - egg has 160ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has 15 times more Vitamin D than chicken breast - egg has 82iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.

Vitamin E

Egg and chicken breast contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Egg and chicken breast contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6. Both egg and chicken breast contain significant amounts of thiamin and pantothenic acid.

Egg Chicken Breast
Thiamin 0.04 MG 0.07 MG
Riboflavin 0.457 MG 0.114 MG
Niacin 0.075 MG 13.712 MG
Pantothenic acid 1.533 MG 0.965 MG
Vitamin B6 0.17 MG 0.6 MG
Folate 47 UG 4 UG
Vitamin B12 0.89 UG 0.34 UG

Minerals

calcium

Egg is a great source of calcium and it has 273% more calcium than chicken breast - egg has 56mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Egg has 68% more iron than chicken breast - egg has 1.8mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Chicken breast is a great source of potassium and it has 86% more potassium than egg - egg has 138mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than chicken breast per 100 grams. Both egg and chicken breast contain significant amounts of alpha linoleic acid (ALA).

Egg Chicken Breast
alpha linoleic acid 0.048 G 0.03 G
DHA 0.058 G 0.02 G
DPA 0.007 G 0.01 G
EPA ~ 0.01 G
Total 0.113 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than chicken breast per 100 grams.

Egg Chicken Breast
other omega 6 0.188 G 0.06 G
linoleic acid 1.555 G 0.59 G
Total 1.743 G 0.65 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

Egg g

()
Daily Values (%)

Cooked Chicken Breast g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does egg or chicken breast contain more calories in 100 grams?
Both egg and chicken breast are high in calories. Chicken breast has 20% more calories than egg - egg has 143 calories in 100g and chicken breast has 165 calories.

Is egg or chicken breast better for protein?
Both egg and chicken breast are high in protein. Chicken breast has 150% more protein than egg - egg has 12.6g of protein per 100 grams and chicken breast has 31g of protein.

Compare Food

Food item missing
Food item missing