Duck Breast (skinless) vs Spinach
Side-by-side macro comparison. Duck Breast (skinless) vs Spinach per their standard serving sizes.
Duck Breast (skinless)
per 100g cooked
Macro Comparison Table
| Macro | Duck Breast (skinless) | Spinach | Difference |
|---|---|---|---|
| Calories | 140 cal | 7 cal | +1900% Duck |
| Protein | 23g | 0.9g | +2456% Duck |
| Carbs | 0g | 1.1g | -100% Duck |
| Fat | 5g | 0.1g | +4900% Duck |
Differences shown relative to Duck Breast (skinless). Positive = Duck Breast (skinless) has more.
Quick Take
Duck Breast (skinless) delivers 140 calories per serving with 23g protein, 0g carbs, and 5g fat. Spinach delivers 7 calories with 0.9g protein, 1.1g carbs, and 0.1g fat. The most meaningful difference: Spinach saves 133 calories per serving — meaningful over a week of meals. For protein density per calorie, Duck Breast (skinless) wins at 66% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Spinach gives you 133 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Duck Breast (skinless) delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Duck Breast (skinless) brings 140 calories — useful when you're chasing a surplus and struggling to eat enough. Duck Breast (skinless) delivers 23g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Duck Breast (skinless) and Spinach are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Duck Breast (skinless) or Spinach?
Duck Breast (skinless) has more protein: 23g vs 0.9g per serving. That's a difference of 22.1g.
Which has fewer calories, Duck Breast (skinless) or Spinach?
Spinach has 7 calories per serving vs 140 calories in Duck Breast (skinless) — a difference of 133 calories.
Is Duck Breast (skinless) or Spinach better for keto?
Duck Breast (skinless) is the better keto choice at 0g carbs per serving vs 1.1g carbs in Spinach.
Is Duck Breast (skinless) or Spinach better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (133 cal less per serving). For preserving muscle during a deficit, Duck Breast (skinless) delivers more protein per calorie. Most people on cuts benefit from Duck Breast (skinless).
Which Is Better for Your Goal?
🔥 Weight Loss
Spinach
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Duck Breast (skinless)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Duck Breast (skinless)
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Duck Breast (skinless) and Spinach stack up:
Full Duck Breast (skinless) guide • Full Spinach guide • All comparisons