Chicken Breast vs Whole Egg
Per 100 g, chicken breast gives 31 g protein for 165 calories, while whole egg gives 13 g for 155. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Chicken Breast | Whole Egg |
|---|---|---|
| Protein | 31 g | 13 g |
| Calories | 165 | 155 |
| Carbs | 0 g | 1.1 g |
| Fats | 3.6 g | 11 g |
| Protein density | 75% | 34% |
Which should you pick?
- Cutting or high-protein dieting: Chicken Breast — more protein per calorie.
- Bulking or hard training days: Chicken Breast packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Chicken Breast at 0 g per 100 g.
- Lowest fat: Chicken Breast at 3.6 g per 100 g.
Frequently asked questions
- Which has more protein, chicken breast or whole egg?
- Chicken Breast has more protein — 31 g per 100 g versus 13 g.
- Which is lower in calories?
- Whole Egg is lighter at 155 kcal per 100 g, compared with 165 kcal.
- Which is better for cutting?
- Chicken Breast — about 75% of its calories come from protein, versus 34% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap chicken breast for whole egg in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.