Egg vs Breakfast Cereal: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Egg is generally healthier
Egg comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (155 vs 379), more protein (13g vs 7g), less sugar (1.1g vs 24g), less sodium (124mg vs 760mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Egg
155 kcal
More Protein
Egg
13g
More Fiber
Breakfast Cereal
6g
Less Sugar
Egg
1.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Egg | Breakfast Cereal | Difference |
|---|---|---|---|
| Calories | 155kcal✓ | 379kcal | -224.0kcal |
| Protein | 13g✓ | 7g | +6.0g |
| Carbohydrates | 1.1g✓ | 84g | -82.9g |
| Fat | 11g | 1.9g✓ | +9.1g |
| Fiber | 0g | 6g✓ | -6.0g |
| Sugar | 1.1g✓ | 24g | -22.9g |
| Sodium | 124mg✓ | 760mg | -636.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Egg
Breakfast Cereal
Diet Compatibility
Egg
Breakfast Cereal
When to Choose Egg
- ✓Lower in calories (155 vs 379)
- ✓Higher in protein (13g vs 7g)
- ✓Lower in carbs (1.1g vs 84g)
- ✓Less sugar (1.1g vs 24g)
- ✓Lower sodium (124mg vs 760mg)
Common Uses
When to Choose Breakfast Cereal
- ✓More fiber (6g vs 0g)
Common Uses
Egg vs Breakfast Cereal: Nutritional Analysis
Breakfast Cereal is more calorie-dense at 379 calories per 100g compared to 155 for Egg, a difference of 224 calories. On the protein front, Egg delivers more with 13g per 100g versus 7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Egg and Breakfast Cereal tell different nutritional stories. Egg provides 1.1g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Breakfast Cereal contains 84g carbs, 1.9g fat, and 6g fiber. The higher fiber content in Breakfast Cereal supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Egg contains 1.1g while Breakfast Cereal has 24g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Egg is the lower-calorie choice at 155 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Egg provides more protein (13g/100g), supporting muscle repair and growth.
- For sustained energy: Breakfast Cereal offers more fiber (6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Egg or Breakfast Cereal?
Breakfast Cereal has more calories with 379 kcal per 100g, compared to Egg with 155 kcal. That's a difference of 224 calories per 100g serving.
Is Egg healthier than Breakfast Cereal?
Based on our nutritional analysis, Egg is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Egg has 155 calories, 13g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Egg and Breakfast Cereal?
Egg has more protein with 13g per 100g, compared to Breakfast Cereal with 7g. Egg provides 6.0g more protein per 100g serving.
Which is better for weight loss, Egg or Breakfast Cereal?
For weight loss, Egg is the better choice with only 155 calories per 100g compared to 379 calories in Breakfast Cereal. Breakfast Cereal also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Egg or Breakfast Cereal have fewer carbs?
Egg has fewer carbs with 1.1g per 100g, compared to Breakfast Cereal with 84g. If you're following a low-carb diet, Egg is the better option with 82.9g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.