Chicken breast vs Egg: Calories, Protein and Which to Choose
A side-by-side comparison of Chicken breast and Egg per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Chicken breast | Egg |
|---|---|---|
| kcal | 165 | 155 |
| Protein | 31 g | 12.6 g |
| Carbohydrates | 0 g | 1.1 g |
| Sugar | 0 g | 1.1 g |
| Fibre | 0 g | 0 g |
| Fat | 3.6 g | 10.6 g |
| Sodium | 74 mg | 124 mg |
| Nutrient | Chicken breast | Egg |
|---|---|---|
| kcal | 248 | 78 |
| Protein | 46.5 g | 6.3 g |
| Carbohydrates | 0 g | 0.6 g |
| Sugar | 0 g | 0.6 g |
| Fibre | 0 g | 0 g |
| Fat | 5.4 g | 5.3 g |
| Sodium | 111 mg | 62 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Chicken breast has 18.4 g more protein per 100 g.
- Calories per 100 g are similar.
- For protein per calorie, Chicken breast wins: 18.8 g of protein per 100 kcal versus 8.1 g.
Swap equivalents
- 100 g of Chicken breast has the same calories as 105 g of Egg.
- For the protein in 100 g of Chicken breast, you need 245 g of Egg.
Frequently asked questions
Which is better: Chicken breast or Egg?
It depends on your goal. Per 100 g, Chicken breast has 165 kcal and 31 g of protein; Egg has 155 kcal and 12.6 g. Chicken breast has 18.4 g more protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Chicken breast for Egg?
Yes. To keep calories the same, swap 100 g of Chicken breast for about 105 g of Egg. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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