Chicken breast vs Egg: nutrition compared
Chicken breast has niacin where the other has almost none, over 4× the vitamin B6, over 2× the magnesium of Egg per 100 g. Egg has over 24× the vitamin A, over 22× the vitamin D, over 11× the folate of Chicken breast. Egg is lower in calories (155 vs 165 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Chicken breast 3 oz (85 g), Egg 1 large (50 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Chicken breast / serving | Egg / serving | Chicken breast / 100 g | Egg / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 140 7% | 78 3.9% | 165 | 155 |
| Protein (g) | 26.4 53% | 6.3 13% | 31 | 12.6 |
| Total fat (g) | 3 3.9% | 5.3 6.8% | 3.6 | 10.6 |
| Saturated fat (g) | 0.9 4.3% | 1.6 8.2% | 1 | 3.3 |
| Monounsaturated fat (g) | 1.1 | 2 | 1.2 | 4.1 |
| Polyunsaturated fat (g) | 0.7 | 0.7 | 0.8 | 1.4 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.05 | 0.04 | 0.06 | 0.08 |
| Cholesterol (mg) | 72 24% | 186 62% | 85 | 373 |
| Carbohydrate (g) | 0 0% | 0.6 0.2% | 0 | 1.1 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 0 | 0.6 | 0 | 1.1 |
| Calcium (mg) | 13 1% | 25 1.9% | 15 | 50 |
| Iron (mg) | 0.9 4.9% | 0.6 3.3% | 1 | 1.2 |
| Magnesium (mg) | 25 5.9% | 5 1.2% | 29 | 10 |
| Phosphorus (mg) | 194 16% | 86 6.9% | 228 | 172 |
| Potassium (mg) | 218 4.6% | 63 1.3% | 256 | 126 |
| Sodium (mg) | 63 2.7% | 62 2.7% | 74 | 124 |
| Zinc (mg) | 0.8 7.7% | 0.5 4.8% | 1 | 1.1 |
| Copper (mg) | 0.04 4.6% | 0.01 0.7% | 0.05 | 0.01 |
| Manganese (mg) | 0.01 0.6% | 0.01 0.6% | 0.02 | 0.03 |
| Selenium (µg) | 23.5 43% | 15.4 28% | 27.6 | 30.8 |
| Vitamin A (RAE) (µg) | 5 0.6% | 74 8.3% | 6 | 149 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0.09 0.4% | 1.1 5.5% | 0.1 | 2.2 |
| Vitamin E (mg) | 0.23 1.5% | 0.52 3.4% | 0.27 | 1.03 |
| Vitamin K (µg) | 0.3 0.2% | 0.1 0.1% | 0.3 | 0.3 |
| Thiamin (B1) (mg) | 0.06 5% | 0.03 2.8% | 0.07 | 0.07 |
| Riboflavin (B2) (mg) | 0.1 7.5% | 0.26 20% | 0.11 | 0.51 |
| Niacin (B3) (mg) | 11.7 73% | 0 0.2% | 13.7 | 0.1 |
| Vitamin B6 (mg) | 0.51 30% | 0.06 3.6% | 0.6 | 0.12 |
| Folate (DFE) (µg) | 3 0.9% | 22 5.5% | 4 | 44 |
| Vitamin B12 (µg) | 0.29 12% | 0.56 23% | 0.34 | 1.11 |
| Choline (mg) | 73 13% | 147 27% | 85 | 294 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #171477 and #173424.
Frequently asked questions
Which is healthier, Chicken breast or Egg?
Chicken breast has niacin where the other has almost none, over 4× the vitamin B6, over 2× the magnesium of Egg per 100 g. Egg has over 24× the vitamin A, over 22× the vitamin D, over 11× the folate of Chicken breast. Egg is lower in calories (155 vs 165 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Chicken breast scores 46 and Egg scores 26. Which is 'healthier' depends on what you need more of.
Which has more protein, Chicken breast or Egg?
Chicken breast: 31 g per 100 g for Chicken breast vs 12.6 g for Egg (26.4 vs 6.3 g per serving).
Which has fewer calories, Chicken breast or Egg?
Egg: 165 kcal per 100 g for Chicken breast vs 155 kcal for Egg (140 vs 78 kcal per serving).
Related comparisons
Chicken breast nutrition facts · Egg nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.