Asparagus vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Asparagus
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Asparagus: 100g (100g) | Chicken Breast: 100g (100g)
20
Asparagus
165
Chicken Breast
2.2g
Asparagus
22.5g
Chicken Breast
3.88g
Asparagus
0g
Chicken Breast
0.12g
Asparagus
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
44%
Asparagus
55%
Chicken Breast
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| Nutrient | Asparagus | Chicken Breast |
|---|---|---|
| Calories | 20 | 165 |
| Protein | 2.2g | 22.5g |
| Carbs | 3.9g | 0g |
| Fat | 0.1g | 1.9g |
| Fiber | 2.1g | — |
| Sugar | 1.88g | — |
| Sodium | 2mg | 65.8mg |
| Cholesterol | 0mg | 72.7mg |
| Saturated Fat | 0.04g | 0.35g |
| Potassium | 202mg | 330mg |
| Vitamin A | 38mcg | — |
| Vitamin C | 5.6mg | — |
| Calcium | 24mg | 3.94mg |
| Iron | 2.14mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Asparagus. With 20 calories and 2.2g 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 — 20.3g more than Asparagus.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
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Take the free quizCommon Questions
Is Asparagus or Chicken Breast better for weight loss?
For weight loss, Asparagus is the better choice. Asparagus has 20 calories and 2.2g 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, Asparagus or Chicken Breast?
Chicken Breast has more protein per serving. Asparagus provides 2.2g and Chicken Breast provides 22.5g of protein.
Can I eat both asparagus and chicken breast together?
Yes! Combining asparagus and chicken breast gives you 185 calories and 24.7g protein. This combination can work well as part of a balanced meal.