Nutrition Comparison
Egg vs Chicken Breast
Two of the most popular protein sources compared head-to-head. Chicken breast wins on protein density, but eggs offer a wider nutrient profile at a competitive price.
Nutrition Comparison (Per 100g)
| Nutrient | Whole Egg (raw) | Chicken Breast (cooked) | Better for |
|---|---|---|---|
| Calories | 143 kcal | 165 kcal | Egg (lower cal) |
| Protein | 12.6g | 31.0g | Chicken (2.5x) |
| Total Fat | 9.5g | 3.6g | Chicken (lower fat) |
| Carbohydrates | 0.7g | 0g | Tie |
| Cholesterol | 372mg | 85mg | Chicken (lower) |
| Vitamin B12 | 0.89 mcg | 0.34 mcg | Egg (2.6x) |
| Selenium | 30.7 mcg | 27.6 mcg | Egg |
| Choline | 294mg | 85mg | Egg (3.5x) |
| Vitamin D | 2.0 mcg | 0.1 mcg | Egg (20x) |
| Iron | 1.75mg | 1.04mg | Egg |
| Niacin (B3) | 0.08mg | 13.7mg | Chicken (171x) |
Sources: USDA FDC IDs: 171287 (egg), 171077 (chicken breast, roasted, skinless).
Practical Comparison: Per Serving
| Metric | 2 Large Eggs | 3 oz (85g) Chicken |
|---|---|---|
| Calories | 144 kcal | 140 kcal |
| Protein | 12.6g | 26.3g |
| Prep time | 3-12 min | 15-25 min |
| Cost (approx.) | $0.50-0.70 | $0.80-1.50 |
| Vitamins (variety) | A, D, E, B12, choline | B3, B6 |
The Verdict: Use Both
Eggs and chicken breast are complementary, not competing, protein sources:
- Chicken breast is superior when you need high protein with minimal fat and calories — ideal for post-workout meals and lean bulking.
- Eggs are superior for nutrient density (choline, vitamin D, B12, selenium) and versatility — ideal for breakfast, snacks, and when you want a quick, complete meal.
- Together: A diet including both covers more nutritional bases. Eggs fill micronutrient gaps that chicken breast alone doesn't address.
Frequently Asked Questions
Which has more protein, eggs or chicken breast?
Chicken breast has significantly more protein per serving. A 100g serving of chicken breast provides 31g of protein vs 12.6g per 100g of whole egg. However, eggs are more nutrient-dense per calorie when you account for their full vitamin and mineral profile.
How many eggs equal the protein in chicken breast?
You would need approximately 5 large eggs (31.5g protein) to match the protein in a 100g (3.5oz) chicken breast serving (31g protein). However, those 5 eggs would have 360 calories vs 165 calories for the chicken.
Are eggs or chicken breast better for weight loss?
For pure calorie-efficient protein, chicken breast is superior (31g protein per 165 kcal vs 6.3g per 72 kcal for an egg). However, eggs provide superior satiety per serving and more micronutrients. Many nutritionists recommend including both in a weight loss diet.
Which is cheaper per gram of protein?
Eggs are typically cheaper per gram of protein. In the US, a dozen large eggs (~$3-4) provides 75.6g of protein (~$0.04-0.05/g). A pound of chicken breast (~$4-6) provides ~140g of protein (~$0.03-0.04/g). They are comparable, with chicken often slightly cheaper per gram.