Is Chicken or Turkey Higher in Protein? A Nutritional Showdown

November 6, 2025 •

3 min read

While both chicken and turkey are celebrated for being lean sources of high-quality protein, a common question is which one offers more. The answer, however, depends less on the type of bird and more on the specific cut of meat you choose, as nutritional differences vary depending on the portion.

Quick Summary

This article compares the protein content of different cuts of chicken and turkey. While breast meat is comparable, dark meat protein levels can differ, as do overall calories and micronutrients, guiding your dietary choices.

Key Points

Breast Meat Protein: Skinless, boneless chicken and turkey breast have virtually identical protein content per serving.
Dark Meat Advantage: Dark meat from turkey, such as the thigh, typically has slightly more protein than the equivalent dark meat from chicken.
Calorie and Fat Count: Turkey breast is marginally lower in calories and fat than chicken breast, making it a slightly leaner option.
Micronutrient Richness: Turkey is often richer in specific minerals like zinc, selenium, and iron, compared to chicken breast.
High-Quality Protein: Both chicken and turkey provide high-quality, complete protein with all essential amino acids for building muscle and supporting body functions.
Digestibility: Both are easily digestible, though chicken breast has a marginally higher Protein Digestibility Corrected Amino Acid Score (PDCAAS).
Personal Choice: The best option depends on your specific health goals, taste preference, and whether you prefer lean breast meat or richer dark meat.

Protein by the Cut: A Closer Look

When comparing the protein content of chicken and turkey, it is important to look beyond the bird as a whole and focus on specific cuts. For many consumers, particularly those focused on fitness, the leanest cut—the breast—is the most common comparison.

The Lean Battle: Breast Meat

For skinless, boneless breast meat, the difference in protein is almost negligible. According to data, a 3-ounce (85-gram) serving of cooked, skinless chicken breast contains approximately 26 grams of protein, while the same serving of turkey breast also provides around 26 grams of protein. This makes either option an excellent source of lean protein for building and maintaining muscle mass, with factors like taste or price often determining the better choice for your meal plan.

The Dark Meat Difference

For those who prefer darker, more flavorful cuts, the protein comparison changes slightly. When comparing dark meat, turkey holds a small advantage. For example, a 3.5-ounce (100-gram) serving of skinless, boneless turkey thigh contains 27.7 grams of protein, whereas the same serving of chicken thigh contains 24.8 grams. This minimal difference can add up over multiple servings for individuals with very specific macro-nutrient goals, although for most people, the difference remains insignificant.

Turkey vs. Chicken: A Comprehensive Nutritional Comparison

Beyond just protein, other nutritional elements come into play when choosing between chicken and turkey. The following table provides a quick side-by-side view based on a 3-ounce (85-gram) serving of cooked, skinless meat.


Nutritional Aspect	Chicken Breast	Turkey Breast
Protein	26 g	26 g
Calories	128 kcal	125 kcal
Total Fat	2.7 g	1.7 g
Saturated Fat	0.8 g	0.5 g
Cholesterol	88 mg	68 mg
Iron	0.39 mg	0.6 mg
Zinc	0.77 mg	1.46 mg
Choline	94 mg	72 mg

Which Poultry is Right for Your Goals?

Both chicken and turkey are fantastic, high-quality protein sources that provide all essential amino acids necessary for the body. The best choice for you depends on your specific health and dietary objectives.

For Muscle Building

Both are highly effective for building and repairing muscle tissue. The slight advantage in protein per ounce for dark meat turkey or the marginal difference in digestibility for chicken breast are unlikely to make a significant difference for the average person. A balanced approach, incorporating both, can provide variety.

For Weight Management

If your goal is weight loss, both chicken and turkey are excellent options. Turkey breast has a slight edge due to its marginally lower calorie and fat content per serving. However, the key is controlling portions and choosing leaner cuts, regardless of the bird.

For Micronutrient Intake

If you're focused on boosting your intake of certain micronutrients, turkey may be a better choice. It contains significantly more zinc and iron than chicken breast per serving, and also boasts higher levels of selenium and vitamin B12 in certain cuts. Including a variety of protein sources, like both chicken and turkey, can help ensure a broader nutrient profile in your diet.

Factors to Consider Beyond Protein

Fat content: Dark meat and skin add significant fat and calories to both chicken and turkey. For lean options, always stick to the skinless, boneless breast. This also impacts the speed of digestion.
Taste and texture: Some prefer the rich, distinct flavor of turkey, while others favor chicken's milder taste. Ground turkey is also a popular, lower-fat protein source.
Cost: Price can fluctuate depending on the market, season, and cut. Compare costs to see which option offers better value for your budget.
Preparation: Both are versatile and can be prepared in numerous ways, but cooking methods influence the nutritional outcome. For example, frying adds a lot of extra fat and calories, negating some of the health benefits.

For more information on the nutrient profiles of various foods, you can visit the USDA FoodData Central database. Ultimately, the best choice is the one that best fits your dietary goals and personal preference.

Conclusion

In the showdown between chicken and turkey for higher protein, the verdict is a virtual tie when it comes to the lean breast meat. The real distinction emerges in the dark meat, where turkey holds a minor edge in protein content per serving. Additionally, turkey offers slightly higher levels of certain minerals like zinc. However, both are exceptional sources of complete, high-quality protein and can be a healthy part of any diet. The ultimate decision should be guided by your specific nutritional objectives, taste preferences, and preferred cuts of meat.

Frequently Asked Questions

While chicken breast and turkey breast have similar protein levels, dark meat from turkey (specifically the thigh) has slightly more protein than the equivalent cut from a chicken.

Yes, but the difference is minimal in lean cuts. Turkey breast tends to have slightly fewer calories and less fat than chicken breast per serving, while dark meat contains more calories and fat in both birds.

Both are excellent choices for weight loss due to their high protein content. Turkey breast has a slight advantage with marginally lower calories and fat, but portion control is most important.

Yes, while both offer similar macro profiles, turkey can be richer in certain micronutrients. For example, turkey often has higher levels of zinc, selenium, and iron.

Yes, both chicken and turkey are considered high-quality, complete protein sources. They contain all the essential amino acids your body needs for muscle growth and repair.

Both are generally easy for most people to digest. While chicken breast has a slightly higher protein digestibility score (PDCAAS), the difference is minor. The fat content, especially in the skin, can affect digestion speed.

Choose based on your taste preference, dietary goals, and budget. For those prioritizing lean protein and lower calories, breast meat from either is a great option. For slightly more dark meat protein and certain minerals, turkey has a small advantage.

Yes, consuming the skin of either chicken or turkey significantly adds calories and fat to your meal. For the leanest, most protein-dense option, it is best to remove the skin before eating.