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Egg vs Chicken Breast: Calories Compared
Egg is lower in calories (143 vs 165 per 100g). Egg has 12.6g protein per 100g versus 31g in Chicken Breast.
Per typical serving, Egg provides 63 kcal (based on a 44g portion) versus Chicken Breast at 231 kcal (140g). The average adult needs around 2,000 calories per day, so egg contributes 3.1% and chicken breast contributes 11.6% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Egg | Chicken Breast |
|---|---|---|
| Calories | 143 kcal | 165 kcal |
| Protein | 12.6g | 31g |
| Carbohydrates | 0.7g | 0g |
| of which Sugars | 0.4g | 0g |
| Fat | 9.5g | 3.6g |
| of which Saturates | 3.1g | 1g |
| Fibre | 0g | 0g |
| Sodium | 142mg | 74mg |
| Potassium | 138mg | 256mg |
| Calcium | 56mg | 15mg |
| Iron | 1.8mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 160µg | 6µg |
| Selenium | 31µg | 28µg |
| Riboflavin (B2) | 0.5mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Breast has more (165kcal vs 143kcal per 100g) — a difference of 22kcal. Egg is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 12.6g per 100g) — a difference of 18.4g. Chicken Breast is the stronger source of protein here.
- Carbohydrates: Egg has more (0.7g vs 0g per 100g) — a difference of 0.7g.
- Sugars: Egg has more (0.4g vs 0g per 100g) — a difference of 0.4g. Chicken Breast is the lower-sugars option if that is your priority.
- Fat: Egg has more (9.5g vs 3.6g per 100g) — a difference of 5.9g. Chicken Breast is the lower-fat option if that is your priority.
- Saturated fat: Egg has more (3.1g vs 1g per 100g) — a difference of 2.1g. Chicken Breast is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Egg has more (142mg vs 74mg per 100g) — a difference of 68mg. Chicken Breast is the lower-sodium option if that is your priority.
- Potassium: Chicken Breast has more (256mg vs 138mg per 100g) — a difference of 118mg. Chicken Breast is the stronger source of potassium here.
- Calcium: Egg has more (56mg vs 15mg per 100g) — a difference of 41mg. Egg is the stronger source of calcium here.
- Iron: Egg has more (2mg vs 1mg per 100g) — a difference of 1mg. Egg is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Egg has more (160µg vs 6µg per 100g) — a difference of 154µg. Egg is the stronger source of vitamin A here.
- Selenium: Egg has more (31µg vs 28µg per 100g) — a difference of 3µg. Egg is the stronger source of selenium here.
- Riboflavin (b2): Egg has more (0mg vs 0mg per 100g) — a difference of 0mg. Egg is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Egg | % DV | Chicken Breast | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Egg is the lower-calorie option at 143 kcal per 100g. If you need more protein, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both egg and chicken breast can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Egg or Chicken Breast?
Egg has 143 calories per 100g while Chicken Breast has 165 calories per 100g. Chicken Breast is higher in calories by 22 kcal per 100g.
Which has more protein, Egg or Chicken Breast?
Egg contains 12.6g of protein per 100g. Chicken Breast contains 31g of protein per 100g. Chicken Breast has more protein.
Is Egg healthier than Chicken Breast?
Egg has 143 kcal, 12.6g protein, 0.7g carbs and 9.5g fat per 100g. Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Egg or Chicken Breast?
Egg contains 0g of fibre per 100g, and Chicken Breast contains 0g per 100g. Egg has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Egg vs Chicken Breast?
A typical 1 large egg of egg (44g) is around 63 calories. A typical 1 breast of chicken breast (140g) is around 231 calories — a difference of 168 kcal per serving in favour of egg.
Can I substitute Egg for Chicken Breast in recipes?
Egg and Chicken Breast come from different food categories, so a direct swap will usually change both the flavour and texture of a recipe — treat this as a nutritional comparison rather than a like-for-like culinary substitute.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).