Chicken breast vs eggs

Key differences

• Chicken breast provides more protein per calorie: 18.8 g per 100 kcal, versus 8.8 g for eggs.
• Chicken breast has fewer calories: 120 kcal per 100 g, versus 143 for eggs, so the same calories come with more grams of food.
• Neither provides any fiber.

Comparison per 100 g

Per typical serving

With typical servings, 150 g (5.5 oz) of chicken breast has about 180 kcal and 33.8 g of protein, and 55 g (2 oz) of eggs about 79 kcal and 6.9 g.

To get 20 g of protein you would need about 89 g of chicken breast (107 kcal) or about 159 g of eggs (227 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Chicken breast and eggs have the same estimated satiety score: 5 out of 5.

Only eggs were measured in people, in the Holt satiety index (1995): 150 versus 100 for white bread.

• 5/5Chicken breast: Low energy density; a lot of protein per calorie; high water content.
• 5/5Eggs: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Chicken breast

• If you want more protein per calorie: 18.8 g per 100 kcal.
• If you want to eat more grams for the same calories: 120 kcal per 100 g.
• If you want more protein in a typical serving: 33.8 g in 150 g (5.5 oz).

Eggs

• If you prefer a lighter typical serving: about 79 kcal in 55 g (2 oz).
• If you eat very little: they carry our “Nutritious in small servings” tag.

On a GLP-1 medication

Chicken breast. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Eggs. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Chicken breast: every nutrient, frequently asked questions, and similar foods.
• Eggs: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Chicken breast vs turkey breast
• Chicken breast vs chicken thigh
• Chicken breast vs lean beef
• Chicken breast vs pork tenderloin
• Chicken breast vs firm tofu
• Eggs vs firm tofu

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