Chicken Breast vs Quinoa: 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?
Quinoa is generally healthier
Quinoa comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (120 vs 165), more fiber (2.8g vs 0g), less sodium (7mg vs 74mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Chicken Breast
31g
More Fiber
Quinoa
2.8g
Less Sugar
Chicken Breast
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Chicken Breast | Quinoa | Difference |
|---|---|---|---|
| Calories | 165kcal | 120kcal✓ | +45.0kcal |
| Protein | 31g✓ | 4.4g | +26.6g |
| Carbohydrates | 0g✓ | 21g | -21.0g |
| Fat | 3.6g | 1.9g✓ | +1.7g |
| Fiber | 0g | 2.8g✓ | -2.8g |
| Sugar | 0g✓ | 1.6g | -1.6g |
| Sodium | 74mg | 7mg✓ | +67.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Chicken Breast
Quinoa
Diet Compatibility
Chicken Breast
Quinoa
When to Choose Chicken Breast
- ✓Higher in protein (31g vs 4.4g)
- ✓Lower in carbs (0g vs 21g)
- ✓Less sugar (0g vs 1.6g)
Common Uses
When to Choose Quinoa
- ✓Lower in calories (120 vs 165)
- ✓More fiber (2.8g vs 0g)
- ✓Lower sodium (7mg vs 74mg)
Common Uses
Chicken Breast vs Quinoa: Nutritional Analysis
Chicken Breast is more calorie-dense at 165 calories per 100g compared to 120 for Quinoa, a difference of 45 calories. On the protein front, Chicken Breast delivers more with 31g per 100g versus 4.4g, 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 Chicken Breast and Quinoa tell different nutritional stories. Chicken Breast provides 0g of carbohydrates, 3.6g of fat, and 0g of fiber per 100g, while Quinoa contains 21g carbs, 1.9g fat, and 2.8g fiber. The higher fiber content in Quinoa supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Chicken Breast contains 0g while Quinoa has 1.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Quinoa is the lower-calorie choice at 120 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Chicken Breast provides more protein (31g/100g), supporting muscle repair and growth.
- For sustained energy: Quinoa offers more fiber (2.8g/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, Chicken Breast or Quinoa?
Chicken Breast has more calories with 165 kcal per 100g, compared to Quinoa with 120 kcal. That's a difference of 45 calories per 100g serving.
Is Chicken Breast healthier than Quinoa?
Based on our nutritional analysis, Quinoa is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Quinoa has 120 calories, 4.4g protein, and 2.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Chicken Breast and Quinoa?
Chicken Breast has more protein with 31g per 100g, compared to Quinoa with 4.4g. Chicken Breast provides 26.6g more protein per 100g serving.
Which is better for weight loss, Chicken Breast or Quinoa?
For weight loss, Quinoa is the better choice with only 120 calories per 100g compared to 165 calories in Chicken Breast. Quinoa also offers 2.8g of fiber per 100g, which helps you feel fuller longer.
Does Chicken Breast or Quinoa have fewer carbs?
Chicken Breast has fewer carbs with 0g per 100g, compared to Quinoa with 21g. If you're following a low-carb diet, Chicken Breast is the better option with 21.0g 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.