Chicken Breast vs Arugula

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

Chicken Breast: 100g (100g)  |  Arugula: 100g (100g)

CaloriesLower is better for weight loss

165

Chicken Breast

vs

25

Arugula

ProteinHigher supports muscle growth

22.5g

Chicken Breast

vs

2.58g

Arugula

CarbsLower for low-carb diets

0g

Chicken Breast

vs

3.65g

Arugula

FatLower for calorie control

1.93g

Chicken Breast

vs

0.66g

Arugula

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

55%

Chicken Breast

41%

Arugula

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Per 100g Comparison

NutrientChicken BreastArugula
Calories16525
Protein22.5g2.6g
Carbs0g3.7g
Fat1.9g0.7g
Fiber—1.6g
Sugar—2.05g
Sodium65.8mg27mg
Cholesterol72.7mg0mg
Saturated Fat0.35g0.09g
Potassium330mg369mg
Vitamin A—119mcg
Vitamin C—15mg
Calcium3.94mg160mg
Iron0.35mg1.46mg

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.

Full Chicken Breast nutrition facts →Full Arugula nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Chicken Breast or Arugula better for weight loss?

For weight loss, Arugula is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while Arugula has 25 calories and 2.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Chicken Breast or Arugula?

Chicken Breast has more protein per serving. Chicken Breast provides 22.5g and Arugula provides 2.58g of protein.

Can I eat both chicken breast and arugula together?

Yes! Combining chicken breast and arugula gives you 190 calories and 25.08g protein. This combination can work well as part of a balanced meal.

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