Fried Egg vs. Chicken Breast
Nutrition comparison of Cooked Fried 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
fried 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 fried egg and chicken breast:
- Both chicken breast and fried egg are high in calories and protein.
- Chicken breast has 3.2 times less saturated fat than fried egg.
- Chicken breast is a great source of potassium.
- Fried egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) 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 fried egg are high in calories. Fried egg has 19% more calories than chicken breast - chicken breast has 165 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Fried egg has a macronutrient ratio of 29:2:70 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Chicken Breast | |
|---|---|---|
| Protein | 29% | 79% |
| Carbohydrates | 2% | ~ |
| Fat | 70% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and chicken breast are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Fried egg and chicken breast contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and fried egg are high in protein. Chicken breast has 128% more protein than fried egg - chicken breast has 31g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Chicken breast has 3.2 times less saturated fat than fried egg - chicken breast has 1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and chicken breast are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and chicken breast has 79% less cholesterol than fried egg - chicken breast has 85mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 35 times more Vitamin A than chicken breast - chicken breast has 6ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried 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 fried egg has 88iu of Vitamin D.
Vitamin E
Chicken breast and fried egg contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Chicken breast and fried egg contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6. Both fried egg and chicken breast contain significant amounts of thiamin and pantothenic acid.
| Fried Egg | Chicken Breast | |
|---|---|---|
| Thiamin | 0.044 MG | 0.07 MG |
| Riboflavin | 0.495 MG | 0.114 MG |
| Niacin | 0.082 MG | 13.712 MG |
| Pantothenic acid | 1.66 MG | 0.965 MG |
| Vitamin B6 | 0.184 MG | 0.6 MG |
| Folate | 51 UG | 4 UG |
| Vitamin B12 | 0.97 UG | 0.34 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 313% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has 82% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Chicken breast is a great source of potassium and it has 68% more potassium than fried egg - chicken breast has 256mg of potassium per 100 grams and fried egg has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than chicken breast per 100 grams. Both fried egg and chicken breast contain small amounts of DPA.
| Fried Egg | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.03 G |
| DHA | 0.063 G | 0.02 G |
| DPA | 0.007 G | 0.01 G |
| EPA | ~ | 0.01 G |
| Total | 0.207 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than chicken breast per 100 grams.
| Fried Egg | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.203 G | 0.06 G |
| linoleic acid | 2.781 G | 0.59 G |
| Total | 2.984 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: Fried Egg (Egg, whole, cooked, fried) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Fried 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 fried egg contain more calories in 100 grams?Both chicken breast and fried egg are high in calories. Fried egg has 20% more calories than chicken breast - chicken breast has 165 calories in 100g and fried egg has 196 calories.
Is chicken breast or fried egg better for protein?
Both chicken breast and fried egg are high in protein. Chicken breast has 130% more protein than fried egg - chicken breast has 31g of protein per 100 grams and fried egg has 13.6g of protein.
Does chicken breast or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 310% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and fried egg has 62mg of calcium.