Whole Egg vs Chicken Breast: Calories and Nutrition Compared (2026)

Chicken breast is higher in protein at 31.0 g compared to whole egg's 12.6 g, while whole egg has fewer calories at 155 compared to chicken breast's 165.

When comparing whole eggs and chicken breasts, it's essential to look at their nutritional values. Both foods offer unique benefits, making them popular choices in various diets.

What Is the Difference Between Whole Egg and Chicken Breast?

A whole egg is the edible reproductive body produced by birds, primarily chickens, containing both the yolk and the egg white. It is a source of protein, fat, and essential nutrients. Chicken breast is the meat from the pectoral muscle of chickens, known for being a lean source of protein. It is commonly consumed in various culinary preparations.

Whole Egg vs Chicken Breast: Nutrition Side by Side

The following comparison highlights the nutritional differences between whole eggs and chicken breasts per 100 g.

Nutrient (per 100 g)	Whole egg (hard-boiled)	Chicken breast (roasted, skinless)
Calories	155 kcal	165 kcal
Protein	12.6 g	31.0 g
Carbs	1.1 g	0 g
Sugar	1.1 g	0 g
Fat	10.6 g	3.6 g
Fiber	0 g	0 g
Sodium	124 mg	74 mg

Which Is Better, Whole Egg or Chicken Breast?

For weight loss: Whole eggs contain 155 calories, while chicken breasts have 165 calories, making whole eggs slightly lower in calories.

For muscle and protein: Chicken breasts provide 31.0 g of protein, significantly higher than whole eggs, which offer 12.6 g.

For low-carb or low-sugar: Whole eggs contain 1.1 g of carbs and 1.1 g of sugar, while chicken breasts have 0 g for both, making chicken breasts lower in carbs and sugar.

How to Track Whole egg and Chicken breast Accurately

It's easy to misjudge portion sizes and macro distributions, which can affect dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. Always consult a professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Chicken breast has 31.0 g of protein, while whole egg has 12.6 g.

Which has fewer calories?

Whole egg has 155 calories, while chicken breast has 165 calories.

What is the fat content in whole eggs?

Whole eggs contain 10.6 g of fat per 100 g.

What is the sodium content in chicken breast?

Chicken breast contains 74 mg of sodium per 100 g.

How much sugar is in whole eggs?

Whole eggs contain 1.1 g of sugar per 100 g.

What are the carbohydrate levels in chicken breast?

Chicken breast contains 0 g of carbohydrates per 100 g.

Key Takeaways

• Whole egg: 155 calories per 100 g.
• Chicken breast: 165 calories per 100 g.
• Whole egg: 12.6 g of protein per 100 g.
• Chicken breast: 31.0 g of protein per 100 g.
• Whole egg: 10.6 g of fat per 100 g.
• Chicken breast: 3.6 g of fat per 100 g.