Egg White vs. Chicken Breast

Nutrition comparison of Egg White 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 white 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 white and chicken breast:

  • Both chicken breast and egg white are high in protein.
  • Chicken breast has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
  • Chicken breast is a great source of potassium.
Detailed nutritional comparison of egg white 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 White (Egg, white, 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 White src
Image of Chicken Breast src

Calories and Carbs

calories

Chicken breast is high in calories and egg white has 68% less calories than chicken breast - chicken breast has 165 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is heavier in protein, heavier in carbs and lighter in fat compared to chicken breast per calorie. Egg white has a macronutrient ratio of 91:6:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Chicken Breast
Protein 91% 79%
Carbohydrates 6% ~
Fat 3% 21%
Alcohol ~ ~

carbohydrates

Both egg white and chicken breast are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and chicken breast does not contain significant amounts.

sugar

Egg white and chicken breast contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and chicken breast does not contain significant amounts.



Protein

protein

Both chicken breast and egg white are high in protein. Chicken breast has 185% more protein than egg white - chicken breast has 31g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than chicken breast - chicken breast has 1g of saturated fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast has more Vitamin A than egg white - chicken breast has 6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than egg white - chicken breast has 5iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Chicken breast and egg white contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Chicken breast and egg white contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

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

Egg White Chicken Breast
Thiamin 0.004 MG 0.07 MG
Riboflavin 0.439 MG 0.114 MG
Niacin 0.105 MG 13.712 MG
Pantothenic acid 0.19 MG 0.965 MG
Vitamin B6 0.005 MG 0.6 MG
Folate 4 UG 4 UG
Vitamin B12 0.09 UG 0.34 UG

Minerals

calcium

Chicken breast has 114% more calcium than egg white - chicken breast has 15mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Chicken breast has 12 times more iron than egg white - chicken breast has 1mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Chicken breast is a great source of potassium and it has 57% more potassium than egg white - chicken breast has 256mg of potassium per 100 grams and egg white has 163mg of potassium.




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 White (Egg, white, raw, fresh) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

Egg White g

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Cooked Chicken Breast g

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G Water G
G Starch G
G Alcohol G