Arugula vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Arugula: 100g (100g) | Chicken Breast: 100g (100g)
25
Arugula
165
Chicken Breast
2.58g
Arugula
22.5g
Chicken Breast
3.65g
Arugula
0g
Chicken Breast
0.66g
Arugula
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
55%
Chicken Breast
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| Nutrient | Arugula | Chicken Breast |
|---|---|---|
| Calories | 25 | 165 |
| Protein | 2.6g | 22.5g |
| Carbs | 3.7g | 0g |
| Fat | 0.7g | 1.9g |
| Fiber | 1.6g | — |
| Sugar | 2.05g | — |
| Sodium | 27mg | 65.8mg |
| Cholesterol | 0mg | 72.7mg |
| Saturated Fat | 0.09g | 0.35g |
| Potassium | 369mg | 330mg |
| Vitamin A | 119mcg | — |
| Vitamin C | 15mg | — |
| Calcium | 160mg | 3.94mg |
| Iron | 1.46mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Arugula. With 25 calories and 2.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 19.9g more than Arugula.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Chicken Breast better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Chicken Breast?
Chicken Breast has more protein per serving. Arugula provides 2.58g and Chicken Breast provides 22.5g of protein.
Can I eat both arugula and chicken breast together?
Yes! Combining arugula and chicken breast gives you 190 calories and 25.08g protein. This combination can work well as part of a balanced meal.