Is Turkey Breast Healthier Than Chicken? A Detailed Nutritional Breakdown

November 13, 2025 •

3 min read

According to the USDA, both turkey and chicken breast are excellent sources of lean protein, but minor nutritional differences exist. So, is turkey breast healthier than chicken? The answer depends on your specific dietary goals, as the margins separating them are often minimal.

Quick Summary

A comparison of skinless turkey and chicken breast shows they have very similar protein, fat, and calorie counts. Turkey has slightly less fat and fewer calories, while chicken has slightly more protein, though differences are negligible. The choice often depends on flavor preference or specific micronutrient needs.

Key Points

Nutritional Equivalence: Skinless turkey breast and skinless chicken breast are nutritionally very similar, both offering high-quality, lean protein.
Marginal Differences: Turkey breast has slightly fewer calories and less fat, while chicken breast contains marginally more protein and higher levels of niacin.
Micronutrient Variance: Turkey breast offers more zinc, selenium, and vitamin B12, while chicken breast has more niacin (B3).
Overall Health: For most dietary purposes, the choice between them is a matter of personal preference regarding taste and cost rather than significant health advantages.
Preparation Matters Most: Healthy cooking methods like grilling or roasting are more important for overall health than the minor nutritional variations between the meats.

Turkey vs. Chicken Breast: A Close Look at the Nutrition Facts

When evaluating whether is turkey breast healthier than chicken, the white meat from both poultry sources reveals a remarkably similar nutritional profile. Both are lean, low in calories, and rich in high-quality protein, making them staples in many health-conscious diets. However, a closer look at the macronutrients and specific vitamin and mineral content uncovers minor distinctions that may influence your choice based on your health objectives.

Macronutrient Face-Off: Protein, Fat, and Calories

For those focused on muscle building or weight management, the primary consideration is often the balance of protein, fat, and calories. A 100g serving of skinless, boneless breast meat from either bird is an ideal starting point for comparison.

Protein: While some sources indicate chicken breast has slightly more protein per ounce, other data shows them as nearly identical. The difference is so small that it is nutritionally insignificant for most people. Both are complete proteins, providing all nine essential amino acids needed for muscle repair and growth.
Fat: Turkey breast typically contains slightly less fat and saturated fat than chicken breast, making it the leaner option by a small margin. However, the difference is not substantial. For example, 100g of cooked, skinless chicken breast may contain around 3.6g of fat, while the same serving of turkey breast may have closer to 2g. It's also important to remember that most of the fat in both is the healthier, unsaturated kind.
Calories: Unsurprisingly, the calorie count reflects the fat content. Turkey breast often has marginally fewer calories per serving than chicken breast. Again, this difference is minor. The way the meat is prepared (frying vs. grilling) will have a far greater impact on the final calorie total than the base meat choice.

Vitamin and Mineral Differences

Beyond the headline macronutrients, poultry provides essential micronutrients. While both birds offer a bounty of B vitamins and minerals, there are subtle differences to note.

Turkey's Edge: Turkey breast has been noted for having slightly more selenium, zinc, and vitamin B12. Selenium supports thyroid function, while zinc is crucial for immune health. Vitamin B12 is vital for red blood cell formation and neurological function.
Chicken's Strengths: Chicken breast, on the other hand, tends to contain higher levels of niacin (Vitamin B3) and vitamin B6, both important for energy metabolism. It may also have slightly more phosphorus.

Factors That Impact Your Choice

While the nutritional differences are minimal, other factors might sway your preference:

Taste and Texture: Some people prefer the slightly more robust flavor of turkey, while others enjoy chicken's more neutral profile. The texture can also vary, influencing how it is used in different recipes.
Cost and Availability: Chicken is generally more widely available and often less expensive than turkey, making it a more budget-friendly option for daily consumption.
Preparation: Processed poultry products, such as turkey or chicken bacon and sausages, often contain high levels of sodium and preservatives, regardless of which bird they came from. Choosing fresh, skinless cuts and preparing them with healthy cooking methods like grilling, roasting, or baking is key to maximizing health benefits.

Nutritional Comparison: Skinless Breast Meat (per 100g cooked)


Nutrient	Skinless Turkey Breast	Skinless Chicken Breast
Calories	~135 kcal	~165 kcal
Protein	~29 g	~31 g
Fat	~1-2 g	~3-4 g
Saturated Fat	Lower	Higher
Vitamin B12	Higher	Lower
Niacin (B3)	Lower	Higher
Zinc	Higher	Lower
Selenium	Higher	Lower
Choline	Higher	Lower

Conclusion: The Verdict on Your Protein Choice

When the question is, "is turkey breast healthier than chicken?" the definitive answer is not as simple as one being a clear winner over the other. For all practical purposes, skinless turkey and chicken breast are nutritionally comparable. Both are lean, high-protein sources that are valuable additions to a balanced diet, whether your goal is weight loss, muscle gain, or general wellness.

The most significant nutritional differences lie in the subtle variations in micronutrient content, where one may have a slight edge in a particular vitamin or mineral. Your choice can ultimately come down to personal taste, price, or which meat best complements your recipe. Focusing on healthy cooking methods and portion control will have a far greater impact on your overall health than the marginal differences between these two birds.

For more information on comparing nutritional profiles, you can consult reliable sources like the USDA's FoodData Central. Ultimately, incorporating a variety of lean protein sources, including both chicken and turkey, is a healthy and balanced approach to nutrition.

Frequently Asked Questions

While some data shows a minimal difference, with chicken breast having slightly more protein per serving, the protein content of both skinless turkey and chicken breast is so close that it is nutritionally insignificant.

Both are excellent for weight loss due to their high protein and low-calorie content. Turkey breast has slightly fewer calories and less fat, which could be a minor advantage, but the difference is minimal.

Yes, skinless turkey breast typically has slightly less total fat than skinless chicken breast. However, both are considered very lean protein sources.

Yes, there are some minor differences. Turkey breast is richer in certain minerals like zinc and selenium, as well as vitamin B12. Chicken breast tends to have more niacin.

The cooking method has a much larger impact than the choice of meat. Grilling, roasting, or baking skinless breast meat is the healthiest option, while frying or adding fatty sauces will increase the calorie and fat content.

Dark meat in both birds contains more fat and calories than white meat. Dark turkey meat has more protein than dark chicken meat, but dark chicken meat contains slightly more overall fat and calories.

Both are exceptional choices for muscle building as they are complete proteins with high bioavailability. The minor differences in protein content are not enough to make one superior over the other for this purpose.