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.
Detailed nutritional comparison of fried egg and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Fried Egg src
Image of Chicken Breast src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fried Egg or Chicken Breast .

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) .

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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.