Chicken breast vs Egg vs Greek yogurt: 3-Way Nutrition Comparison

Three-way nutrition comparison: Chicken breast, Egg, and Greek yogurt. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Chicken breast vs Egg vs Greek yogurt: 3-Way Nutrition Comparison

Side-by-side comparison of Chicken breast (22.5g protein, 120 kcal), Egg (12.6g protein, 143 kcal), and Greek yogurt (10.2g protein, 59 kcal) per 100g. Chicken breast leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Chicken breast leads for protein density, while Greek yogurt is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Chicken breast vs Egg vs Greek yogurt — Macros per 100g

Nutrient	Chicken breast	Egg	Greek yogurt	Best
Calories	120 kcal	143 kcal	59 kcal	Greek yogurt
Protein	22.5 g	12.6 g	10.2 g	Chicken breast
Carbs	0 g	0.7 g	3.6 g	Chicken breast
Fat	2.6 g	9.5 g	0.4 g	Greek yogurt
Sodium	45 mg	142 mg	0 mg	Greek yogurt

Chicken breast vs Egg vs Greek yogurt: Who Wins Each Category?

Most protein per 100g: Chicken breast — 22.5g

Lowest calorie: Greek yogurt — 59 kcal/100g

Leanest (lowest fat): Greek yogurt — 0.4g fat/100g

Best protein-per-calorie: Chicken breast — 18.75g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Chicken breast leads protein density, Greek yogurt is lowest calorie, and Chicken breast gives the most protein per 100 kcal. Use the matrix to choose by goal.

Chicken breast vs Egg vs Greek yogurt — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Chicken breast vs Egg vs Greek yogurt

Metric	Chicken breast	Egg	Greek yogurt
Protein per 100 kcal	18.75g	8.81g	17.29g
Carbs per 100 kcal	0g	0.49g	6.1g
Fat per 100 kcal	2.17g	6.64g	0.68g

How Much to Eat to Hit Your Goal

Goal	Chicken breast	Egg	Greek yogurt
30g protein	133g	238g	294g
50g protein	222g	397g	490g
500 kcal	417g	350g	847g

Diet Compatibility: Chicken breast vs Egg vs Greek yogurt

Diet	Chicken breast	Egg	Greek yogurt
Keto-compatible	✓	✓	✓
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✓	✗	✗
Gluten-free	✓	✗	✗
Dairy-free	✓	✗	✗

Chicken breast Benefit Signals

Lean protein: Strong protein with low carbohydrate and low sodium for this serving. Basis: Protein density and sodium percentage are favorable for the selected amount..
Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly. Basis: Yield correction is available for this food record..

Chicken breast Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	high protein goal	May fit high-protein meal planning when cooked safely and logged with the correct raw/cooked state.	High protein density with low carbohydrate and low sodium for this serving.
watch	weight management	Watch cooking oil, breading, sauces, and raw-vs-cooked logging because those change calories more than the chicken itself.	Plain raw chicken values do not include added fats or sauces.

Chicken breast vs Egg vs Greek yogurt — FAQs

Which has the most protein: Chicken breast, Egg, or Greek yogurt? Chicken breast has the most protein at 22.5g per 100g. (Chicken breast: 22.5g, Egg: 12.6g, Greek yogurt: 10.2g)

Which is the lowest calorie option among Chicken breast, Egg, and Greek yogurt? Greek yogurt has the fewest calories at 59 kcal per 100g. (Chicken breast: 120 kcal, Egg: 143 kcal, Greek yogurt: 59 kcal)

Which of the three is best for keto? All three are keto-compatible (all under 5g carbs/100g).

Which is best for muscle building? For muscle building, prioritise protein. Chicken breast delivers the most protein (22.5g/100g) and is the top choice. Greek yogurt is second-best if calories are a constraint.

How do Chicken breast, Egg, and Greek yogurt compare as meal prep staples? Chicken breast: well-suited for meal prep (22.5g protein, 120 kcal/100g). Egg: usable for meal prep (12.6g protein, 143 kcal/100g). Greek yogurt: usable for meal prep (10.2g protein, 59 kcal/100g).

Chicken breast, Egg, and Greek yogurt: A Full Nutrition Comparison

This page compares Chicken breast, Egg, and Greek yogurt across protein, fat, carbohydrates, and calories per 100g of raw weight.

Chicken breast has 22.5g protein and 120 kcal per 100g. Egg has 12.6g protein and 143 kcal. Greek yogurt has 10.2g protein and 59 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Chicken breast Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960).

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Chicken breast vs Egg vs Greek yogurt: 3-Way Nutrition Comparison

Three-way nutrition comparison: Chicken breast, Egg, and Greek yogurt. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

22.5g

3.53 oz•2% sodium

Portion: 100gFood fit: 69/100

Serving reality: 3.53 oz, 0.4 cups, 0.57 pieces.

Best benefits

Lean protein: Strong protein with low carbohydrate and low sodium for this serving.

Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly.

Protein target support: Useful for building a high-protein meal or snack.

Full micronutrients and nutritional profile

calories

120kcal

protein

23g

carbs

fat

2.6g

sodium

45mg

potassium

260mg

magnesium

28mg

caffeine

0mg

cholesterol

73mg

saturated fat

0.6g

vitamin b12

0.2mcg

Source: USDA FoodData Central reference|generic|FDC ID: 331960•Energy density: 301 kcal/cup