Egg White vs. Chicken Breast
Nutrition comparison of Egg White 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
egg white
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and chicken breast:
- Both chicken breast and egg white are high in protein.
- Chicken breast has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Chicken breast is a great source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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
Chicken breast is high in calories and egg white has 68% less calories than chicken breast - chicken breast has 165 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is heavier in protein, heavier in carbs and lighter in fat compared to chicken breast per calorie. Egg white has a macronutrient ratio of 91:6:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Chicken Breast | |
|---|---|---|
| Protein | 91% | 79% |
| Carbohydrates | 6% | ~ |
| Fat | 3% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and chicken breast are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Egg white and chicken breast contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and egg white are high in protein. Chicken breast has 185% more protein than egg white - chicken breast has 31g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than chicken breast - chicken breast has 1g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than egg white - chicken breast has 6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than egg white - chicken breast has 5iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Chicken breast and egg white contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Chicken breast and egg white contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Chicken breast has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and chicken breast contain significant amounts of folate.
| Egg White | Chicken Breast | |
|---|---|---|
| Thiamin | 0.004 MG | 0.07 MG |
| Riboflavin | 0.439 MG | 0.114 MG |
| Niacin | 0.105 MG | 13.712 MG |
| Pantothenic acid | 0.19 MG | 0.965 MG |
| Vitamin B6 | 0.005 MG | 0.6 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.09 UG | 0.34 UG |
Minerals
calcium
Chicken breast has 114% more calcium than egg white - chicken breast has 15mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Chicken breast has 12 times more iron than egg white - chicken breast has 1mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Chicken breast is a great source of potassium and it has 57% more potassium than egg white - chicken breast has 256mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Egg White 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 egg white contain more calories in 100 grams?Chicken breast is high in calories and egg white has 70% less calories than chicken breast - chicken breast has 165 calories in 100g and egg white has 52 calories.
Is chicken breast or egg white better for protein?
Both chicken breast and egg white are high in protein. Chicken breast has 190% more protein than egg white - chicken breast has 31g of protein per 100 grams and egg white has 10.9g of protein.