Chicken Breast vs Asparagus
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
Chicken Breast: 100g (100g) | Asparagus: 100g (100g)
165
Chicken Breast
20
Asparagus
22.5g
Chicken Breast
2.2g
Asparagus
0g
Chicken Breast
3.88g
Asparagus
1.93g
Chicken Breast
0.12g
Asparagus
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
44%
Asparagus
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| Nutrient | Chicken Breast | Asparagus |
|---|---|---|
| Calories | 165 | 20 |
| Protein | 22.5g | 2.2g |
| Carbs | 0g | 3.9g |
| Fat | 1.9g | 0.1g |
| Fiber | — | 2.1g |
| Sugar | — | 1.88g |
| Sodium | 65.8mg | 2mg |
| Cholesterol | 72.7mg | 0mg |
| Saturated Fat | 0.35g | 0.04g |
| Potassium | 330mg | 202mg |
| Vitamin A | — | 38mcg |
| Vitamin C | — | 5.6mg |
| Calcium | 3.94mg | 24mg |
| Iron | 0.35mg | 2.14mg |
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 Chicken Breast or Asparagus better for weight loss?
For weight loss, Asparagus is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while Asparagus has 20 calories and 2.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or Asparagus?
Chicken Breast has more protein per serving. Chicken Breast provides 22.5g and Asparagus provides 2.2g of protein.
Can I eat both chicken breast and asparagus together?
Yes! Combining chicken breast and asparagus gives you 185 calories and 24.7g protein. This combination can work well as part of a balanced meal.