What Has More Protein, Chicken or Eggs? A Complete Nutritional Comparison

October 5, 2025 •

4 min read

Per 100 grams, chicken contains significantly more protein than eggs, making it the more protein-dense option. However, the debate over whether what has more protein, chicken or eggs, involves far more than just raw protein count, with each offering unique nutritional advantages for different dietary goals.

Quick Summary

A nutritional comparison reveals chicken offers a higher concentration of protein per gram, particularly breast meat, while eggs provide a broader array of vitamins and minerals. The better option depends on specific health goals, whether for muscle gain, weight management, or overall nutrient intake.

Key Points

Protein Density: Chicken breast provides more than double the protein of eggs per 100-gram serving, making it the more concentrated source.
Nutrient Diversity: Eggs are richer in a wider array of essential micronutrients, including choline, vitamin D, vitamin B12, and antioxidants beneficial for brain and eye health.
Muscle Building: Lean chicken breast is often favored for muscle gain due to its high protein and low-fat ratio, allowing for efficient protein consumption.
Satiety for Weight Loss: Both foods are effective for weight management by promoting fullness, but lean chicken is generally lower in fat and calories for an equivalent protein amount.
Versatility and Cost: Eggs are generally more affordable and offer incredible versatility, while chicken provides different options depending on the cut chosen.
Balanced Approach: For optimal health, incorporating both chicken and eggs provides a complete range of amino acids and a diverse nutrient profile.

Protein Content: Gram for Gram

While both chicken and eggs are celebrated as high-quality protein sources, their protein density differs. Per 100 grams, chicken breast contains over double the amount of protein found in 100 grams of whole egg. A typical 100g serving of skinless chicken breast provides approximately 27 grams of protein, whereas the same weight of a whole egg offers around 13 grams. For individuals with a primary goal of maximizing protein intake per gram, especially in a low-fat context, lean chicken breast is the clear winner.

Beyond Protein: The Micronutrient Face-Off

Moving past the macronutrient count, the true comparison lies in the complete nutritional profile. Eggs are often hailed as a 'nutritional powerhouse' due to their impressive array of micronutrients.

Eggs' Nutritional Advantages

Eggs are a superior source for several key nutrients:

Choline: Essential for brain health and cognitive function, found in high concentrations in egg yolks.
Vitamin D: One of the few natural food sources of this vital nutrient for bone health and immune function.
Vitamins A and B12: Eggs are rich in these essential vitamins.
Antioxidants: The yolk contains lutein and zeaxanthin, which are crucial for eye health.

Chicken's Nutritional Advantages

Chicken also contributes its own set of important nutrients, particularly in lean cuts like the breast:

Niacin (B3): Significantly higher in chicken meat.
Vitamin B6: Offers a greater quantity of this vitamin compared to eggs.
Selenium and Phosphorus: Important minerals found in high amounts in chicken.

Amino Acid Profile: Quality and Digestibility

Both chicken and eggs are considered complete protein sources, meaning they contain all nine essential amino acids required by the human body. This complete profile is crucial for muscle repair, growth, and overall bodily functions. The protein in both is also highly digestible and bioavailable, though eggs are sometimes cited as having a slightly higher biological value, which is a metric for how well a protein source is absorbed and utilized by the body.

Weight Management and Muscle Building

Choosing between chicken and eggs often comes down to specific fitness and weight goals.

For Weight Loss

Chicken Breast: The lean, high-protein nature of chicken breast helps promote satiety and fullness with fewer calories, aiding in overall calorie control.
Eggs: The combination of protein and healthy fats in eggs also contributes to satiety, making them a satisfying breakfast choice. However, the higher fat content means calorie count can add up faster than with lean chicken.

For Muscle Building

Chicken: The high protein concentration in a relatively small volume makes chicken breast a favorite for bodybuilders and athletes needing to consume large amounts of protein efficiently.
Eggs: Eggs provide a perfect amino acid profile for muscle synthesis. However, you would need to eat a higher quantity of eggs to match the protein content of a single chicken breast.

Versatility, Cost, and Preparation

Both foods are staples globally for their affordability and cooking versatility, but there are differences.

Eggs: Highly versatile for breakfast, baked goods, and main dishes. They are generally very cost-effective.
Chicken: Versatility varies by cut. While breast meat is great for lean protein, other cuts like thighs or wings offer more fat and flavor. Cost is generally higher per pound than eggs.

Comparison Table


Feature	Chicken Breast (100g, cooked)	Whole Egg (100g, ~2 large)	Best For...
Protein	~27g	~13g	High-density protein intake
Calories	~153 kcal	~155 kcal	Low-calorie protein (chicken)
Fat	~4g (low)	~11g (moderate)	Low-fat diets (chicken)
Vitamins	Niacin, B6	A, D, B12, B2, B5	Overall vitamin profile (eggs)
Minerals	Selenium, Phosphorus, Zinc	Choline, Calcium, Copper	Specific mineral needs
Cost	Higher per pound	Lower per pound	Budget-friendly eating (eggs)
Satiety	High	High	Feeling full longer

How to Incorporate Both for Maximum Benefits

Instead of choosing one over the other, the optimal strategy for a well-rounded diet is to include both. You can easily incorporate them into your meal plan throughout the day:

Start your day with scrambled eggs for a nutrient-rich breakfast, providing choline and Vitamin D.
Enjoy grilled chicken salad for lunch to get a solid boost of lean protein for muscle maintenance.
Prepare a hearty stir-fry for dinner using chicken and a variety of vegetables.
Make hard-boiled eggs for a quick, portable, high-protein snack.

Conclusion

While the answer to what has more protein, chicken or eggs, is definitively chicken per gram, the overall winner depends entirely on your nutritional goals. If maximizing lean protein intake is your priority for muscle building or weight loss, chicken breast is superior. If you are seeking a broader spectrum of essential vitamins, minerals, and healthy fats, eggs are an incredibly nutrient-dense food. A balanced and varied diet that includes both chicken and eggs offers the best of both worlds, providing all the essential amino acids and a complete range of micronutrients for optimal health.

USDA FoodData Central is an excellent resource for detailed nutritional information on these and other foods.

Frequently Asked Questions

Lean chicken, particularly the breast, is excellent for weight loss due to its high protein and low-fat content, which promotes satiety. Eggs are also good but require mindful preparation to manage fat and calorie content effectively.

Yes, both chicken and eggs are considered complete protein sources, meaning they contain all nine essential amino acids necessary for human nutrition. Both offer high-quality, bioavailable protein.

A large egg typically contains approximately 6 grams of protein. Its protein is perfectly balanced with other nutrients like vitamins and healthy fats.

Yes, skinned chicken breast is widely regarded as one of the highest protein and lowest fat cuts of chicken, making it a staple for athletes and those focused on muscle mass.

Absolutely. A varied diet that includes both chicken and eggs is a great strategy to provide your body with a broad spectrum of nutrients. This allows you to leverage the specific benefits each food offers.

The term 'healthier' depends on individual needs. While eggs provide essential micronutrients like choline and vitamin D that chicken lacks, chicken is more protein-dense. For most people, a diet including both is ideal.

Cooking methods such as grilling, baking, or boiling are effective for retaining protein in chicken. Using lean cuts and avoiding excessive added oils will also help in minimizing overall fat content.