Egg vs Roast Chicken

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Roast Chicken has 200 kcal and 20.5 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Roast Chicken

200
kcal per 100 g
20.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Egg Roast Chicken Difference
Calories Fewer calories for the same weight 154 kcal better 200 kcal 23%
Protein More protein helps with fullness and muscle 12.6 g 20.5 g better 39%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g 0.1 g better 92%
Fat Lower fat means lower calorie density 10.6 g better 13.1 g 19%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.2 g 0.1 g better 92%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Egg

Egg is the lighter choice at 154 kcal per 100 g against 200 for Roast Chicken — about 23% fewer calories for the same weight on your plate. That does not make Roast Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Roast Chicken

Roast Chicken is the stronger protein source, with 20.5 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Egg vs Roast Chicken — common questions

Roast Chicken has more calories — about 200 kcal per 100 g compared with 154 kcal for Egg.

Roast Chicken has more protein — 20.5 g per 100 g against 12.6 g for Egg.

Egg is the lighter choice at 154 kcal per 100 g against 200 for Roast Chicken — about 23% fewer calories for the same weight on your plate. That does not make Roast Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Roast Chicken is the stronger protein source, with 20.5 g per 100 g against 12.6 g for Egg. To match that from Egg you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 354 kcal and 33.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Egg has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Roast Chicken has 200 kcal and 20.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Roast Chicken nutrition & serving sizes

Other comparisons

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.