Egg vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Eggs and chicken breast are both poultry-derived proteins, but their macronutrient profiles diverge sharply. Chicken breast is the lean protein champion: 22.5g protein at 165 calories with just 1.93g fat. A whole egg delivers 12.6g protein at 143 calories but with 9.51g fat, meaning nearly 60 percent of its calories come from fat rather than protein.
What eggs lack in protein density they compensate for with micronutrient richness. A single egg contains significant choline (essential for brain function and often underconsumed), vitamin D, B12, and selenium. Chicken breast is comparatively micronutrient-sparse, offering mainly niacin and B6. The egg yolk, which carries most of the fat and calories, also carries virtually all of these micronutrients.
Cost and convenience strongly favor eggs. At roughly 20-30 cents per egg (providing about 6g protein), eggs are among the cheapest complete proteins available. They also require minimal prep — boiled eggs keep for a week in the fridge, making them the ultimate grab-and-go protein.
Pro tip
Hard-boil a dozen eggs every Sunday. Peel five and leave seven unpeeled — peeled ones for the first half of the week, unpeeled ones stay fresher for the second half. Pair two eggs with a chicken breast for a meal that delivers 38g protein with a perfect mix of lean and nutrient-dense sources.
Quick Verdict
Best for weight loss
Egg
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Egg: 100g (100g) | Chicken Breast: 100g (100g)
143
Egg
165
Chicken Breast
12.6g
Egg
22.5g
Chicken Breast
0.72g
Egg
0g
Chicken Breast
9.51g
Egg
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
35%
Egg
55%
Chicken Breast
Track what you eat automatically
Send a photo of your egg or chicken breast meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Egg | Chicken Breast |
|---|---|---|
| Calories | 143 | 165 |
| Protein | 12.6g | 22.5g |
| Carbs | 0.7g | 0g |
| Fat | 9.5g | 1.9g |
| Fiber | 0g | — |
| Sugar | 0.37g | — |
| Sodium | 142mg | 65.8mg |
| Cholesterol | 372mg | 72.7mg |
| Saturated Fat | 3.13g | 0.35g |
| Potassium | 138mg | 330mg |
| Vitamin A | 160mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 56mg | 3.94mg |
| Iron | 1.75mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Egg. With 143 calories and 12.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 9.9g more than Egg.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
Eggs are one of the most logged foods for Sunn users because they are so versatile. Tracking them consistently helps you see how your choline and fat intake shifts on egg-heavy days versus chicken-heavy days.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Egg or Chicken Breast better for weight loss?
For weight loss, Egg is the better choice. Egg has 143 calories and 12.6g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Egg or Chicken Breast?
Chicken Breast has more protein per serving. Egg provides 12.6g and Chicken Breast provides 22.5g of protein.
Can I eat both egg and chicken breast together?
Yes! Combining egg and chicken breast gives you 308 calories and 35.1g protein. This combination can work well as part of a balanced meal.