Protein is one of the most essential macronutrients for maintaining muscle mass, supporting metabolic functions, and promoting overall health. Among the most popular sources of protein are eggs and chicken, both widely consumed worldwide.
Fitness enthusiasts, athletes, and health-conscious individuals often debate: how much protein does a single egg have, and how does it compare to chicken in terms of protein content and overall nutritional value?
In this comprehensive guide, we break down the protein in a single egg, the chicken egg protein profile, and the nutritional value of boiled chicken breast, and explore which option is superior depending on your dietary goals.
Protein in Eggs: A Complete Breakdown
Eggs are often called a “complete protein” source because they contain all nine essential amino acids that the human body cannot synthesize.
How Much Protein in an Egg?
On average:
- A large egg contains 6–7 grams of protein
- Egg white: 3.6 grams of protein
- Egg yolk: 2.7 grams of protein
This means that whether you consume whole eggs or just egg whites, you are getting high-quality protein.
Protein Egg: How Much Compared to Other Sources?
- Single large egg: 6–7g protein
- 3 large eggs: ~18–21g protein
- Chicken breast (100g): 31g protein
Eggs are versatile for protein intake because they can be boiled, scrambled, poached, or incorporated into shakes, omelets, and baked dishes.
Chicken as a Protein Source
Chicken, especially chicken breast, is one of the most widely recognized protein-rich foods.
Nutritional Value of Boiled Chicken Breast
- Protein: 31g per 100g serving
- Fat: 3.6g
- Carbohydrates: 0g (chicken is carb-free)
- Calories: 165 kcal
Chicken is highly digestible and rich in lean protein, making it ideal for muscle building, weight loss, and general health.
How Much Protein is Chicken?
Chicken provides a higher protein content per serving compared to eggs. For individuals tracking chicken and protein, the amount you consume can easily meet daily protein requirements.
- 1 small chicken breast (~150g): 46g protein
- 1 roasted chicken leg (~120g): 27g protein
Chicken vs Eggs: Protein Comparison
Let’s compare chicken in protein vs egg protein based on multiple factors:
| Feature | Egg Protein | Chicken Protein |
| Protein per 100g | 12g | 31g |
| Calories per 100g | 155 kcal | 165 kcal |
| Fat | 10g | 3.6g |
| Carbs | 1.1g | 0g |
| Amino Acid Profile | Complete | Complete |
| Versatility | High | High |
| Digestibility | High | Very high |
From this table, it’s clear that while eggs provide excellent protein, chicken offers higher protein per serving with fewer calories from fat, making it optimal for lean muscle growth.
Health Benefits of Egg Protein
Eggs are not just protein-rich; they also contain essential nutrients:
- Choline: Supports brain health and liver function
- Vitamin D: Important for bone and immune health
- Lutein and Zeaxanthin: Antioxidants supporting eye health
Consuming eggs can enhance overall nutritional balance beyond just protein intake.
Health Benefits of Chicken Protein
Chicken is celebrated for being a lean protein source:
- Supports muscle growth and repair
- Lowers saturated fat intake compared to red meat
- Helps with weight management due to high protein and low carb content
For those asking does chicken have protein, the answer is emphatically yes chicken is one of the most concentrated protein sources available.
Protein Efficiency: Eggs vs Chicken
When evaluating protein efficiency, consider these points:
- Digestibility: Chicken protein is slightly more digestible than egg protein
- Bioavailability: Eggs score nearly 100% on the Protein Digestibility Corrected Amino Acid Score (PDCAAS), making them extremely effective
- Protein Density: Chicken provides more protein per 100g serving
This means if your goal is maximum protein intake per meal, chicken is preferable. If the goal is versatile, nutrient-dense protein, eggs are unbeatable.
Incorporating Eggs and Chicken into a Protein-Rich Diet
For balanced nutrition, combining both can provide optimal protein and micronutrients.
Sample Meal Plan
- Breakfast: 2 boiled eggs (~12g protein) + whole-grain toast
- Lunch: 150g grilled chicken breast (~46g protein) + quinoa salad
- Snack: Egg white omelet (~12g protein)
- Dinner: Chicken stir-fry with vegetables (~30g protein)
This approach balances chicken and protein intake, improves amino acid variety, and supports sustained energy levels.
Conclusion: Choosing Between Chicken and Eggs for Protein
Both eggs and chicken are excellent sources of protein. The choice depends on your dietary goals:
- For lean muscle and high protein per calorie: chicken is the better option
- For nutrient-dense meals with versatile preparation: eggs are ideal
- Best strategy: Incorporate both into your diet for variety, amino acid completeness, and nutrient balance
Incorporating chicken in protein and eggs consistently ensures you meet daily protein requirements while enjoying diverse flavors and textures.
FAQ’s
How Much Protein in a Single Egg?
A large egg contains 6–7g of protein, making it an excellent daily protein source.
How Many Carbohydrates in Chicken Breast?
Chicken breast contains 0g carbohydrates, making it ideal for low-carb diets.
Does Chicken Have Protein?
Yes. Chicken is rich in high-quality protein, especially in the breast portion.
Chicken Egg Protein vs Chicken Protein
Eggs provide complete protein with essential nutrients, while chicken provides higher protein per serving with fewer fats and carbs. Both complement a healthy diet.
