Boiled Egg vs. Chicken Breast
Nutrition comparison of Cooked Boiled Egg and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and chicken breast:
- Both chicken breast and boiled egg are high in calories and protein.
- Boiled egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Chicken breast has 69% less saturated fat than boiled egg.
- Chicken breast is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and boiled egg are high in calories. Chicken breast has a little more calories (6%) than boiled egg by weight - chicken breast has 165 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Chicken Breast | |
|---|---|---|
| Protein | 34% | 79% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and chicken breast are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and boiled egg are high in protein. Chicken breast has 147% more protein than boiled egg - chicken breast has 31g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Chicken breast has 69% less saturated fat than boiled egg - chicken breast has 1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and chicken breast has 77% less cholesterol than boiled egg - chicken breast has 85mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 23 times more Vitamin A than chicken breast - chicken breast has 6ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 16 times more Vitamin D than chicken breast - chicken breast has 5iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Chicken breast and boiled egg contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Chicken breast and boiled egg contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6. Both boiled egg and chicken breast contain significant amounts of thiamin and pantothenic acid.
| Boiled Egg | Chicken Breast | |
|---|---|---|
| Thiamin | 0.066 MG | 0.07 MG |
| Riboflavin | 0.513 MG | 0.114 MG |
| Niacin | 0.064 MG | 13.712 MG |
| Pantothenic acid | 1.398 MG | 0.965 MG |
| Vitamin B6 | 0.121 MG | 0.6 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | 1.11 UG | 0.34 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 233% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Chicken breast and boiled egg contain similar amounts of iron - chicken breast has 1mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Chicken breast is a great source of potassium and it has 103% more potassium than boiled egg - chicken breast has 256mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both boiled egg and chicken breast contain significant amounts of alpha linoleic acid (ALA) and DHA.
| Boiled Egg | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.03 G |
| DHA | 0.038 G | 0.02 G |
| EPA | 0.005 G | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.078 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than chicken breast per 100 grams.
| Boiled Egg | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.188 G | 0.59 G |
| other omega 6 | 0.149 G | 0.06 G |
| Total | 1.337 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken breast or boiled egg contain more calories in 100 grams?Both chicken breast and boiled egg are high in calories. Chicken breast has a little more calories ( 10%) than boiled egg by weight - chicken breast has 165 calories in 100g and boiled egg has 155 calories.
Is chicken breast or boiled egg better for protein?
Both chicken breast and boiled egg are high in protein. Chicken breast has 150% more protein than boiled egg - chicken breast has 31g of protein per 100 grams and boiled egg has 12.6g of protein.