Is Turkey Healthier Than Pork? A Nutritional Comparison

November 12, 2025 •

4 min read

According to the American Heart Association, choosing poultry like turkey over red meats like pork can be beneficial for cardiovascular health. However, a simple black-and-white answer to whether turkey is healthier than pork is elusive, as it heavily depends on the specific cut, preparation method, and whether the meat is processed.

Quick Summary

This article provides a detailed nutritional comparison of turkey and pork, examining factors like fat content, protein, vitamins, and minerals. It evaluates the health impacts of each meat, considering both lean, unprocessed cuts and processed varieties. Key takeaways are provided to help readers determine which option best suits their dietary goals.

Key Points

Lean Turkey is Lower in Fat: Skinless turkey breast has significantly less total and saturated fat than most cuts of pork, making it a better choice for heart health and weight management.
Nutritional Value Depends on the Cut: Both turkey and pork offer excellent protein, but their vitamin and mineral profiles vary by cut. Dark meat turkey is fattier than white meat, and lean pork can be healthier than fatty turkey preparations.
Processing Increases Health Risks: Processed forms of both turkey (e.g., turkey bacon) and pork (e.g., regular bacon, sausage) are high in sodium and preservatives and are linked to increased health risks, including cancer.
Pork is Rich in B Vitamins: Pork is an exceptional source of thiamin (Vitamin B1), a nutrient that is less abundant in turkey.
Moderation is Key for Health: A balanced diet that includes a variety of protein sources, rather than relying on a single one, is the healthiest approach. Consume both turkey and lean pork in moderation as part of a varied eating plan.
Cooking Method Matters: Healthy preparation methods like grilling or roasting are preferable to frying, as they minimize added fats and help maintain the meats' nutritional benefits.

Is Turkey Healthier Than Pork? A Nutritional Breakdown

When considering poultry and pork, many people assume turkey is the unequivocally healthier choice. While turkey often has a lower fat and calorie count, the reality is more nuanced. A comprehensive comparison requires looking at multiple factors, including cut, fat content, vitamin and mineral profiles, and health risks associated with each. Here, we'll delve into the details to provide a clearer picture of whether turkey or pork is the superior option for your diet.

Comparing Nutritional Profiles: Turkey vs. Pork

To make a fair comparison, it's essential to analyze the nutritional content of common, unprocessed cuts of both meats. We'll use a standard serving size (e.g., 100 grams) to examine key metrics.

Macronutrients: Protein and Fat

Protein: Both turkey and pork are excellent sources of high-quality protein, which is vital for muscle growth and overall bodily function. A 100-gram serving of turkey meat typically contains slightly more protein than pork.
Fat: This is where a significant difference lies. Lean, skinless turkey breast is notably lower in both total fat and saturated fat compared to most cuts of pork. However, dark meat turkey (thigh or leg) and turkey with the skin on will contain more fat. Fatty cuts of pork, such as bacon or spareribs, are high in saturated fat, which can increase the risk of cardiovascular disease.
Calories: Unsurprisingly, due to its lower fat content, turkey often has fewer calories per serving than pork. This can make turkey a more suitable option for those managing their weight.

Vitamins and Minerals

Both meats offer a range of essential vitamins and minerals, though they excel in different areas.

Vitamins: Turkey is a rich source of B-complex vitamins, particularly B3 (niacin), B6, B9 (folate), and B12. Pork, on the other hand, is a standout source for vitamin B1 (thiamin).
Minerals: While they contain similar amounts of several minerals, pork is higher in potassium, calcium, and phosphorus. Turkey provides more iron, copper, and manganese. Turkey is also a good source of selenium, an antioxidant that supports immune function.

The Impact of Processing and Preparation

The healthfulness of turkey and pork isn't just about the raw product; how it's prepared and whether it's processed plays a critical role.

Processed Meats: Processed meats, including turkey bacon and pork bacon, often contain high levels of sodium, fat, and preservatives like nitrates and nitrites. While turkey bacon may be slightly lower in fat than pork bacon, both are processed and carry similar health risks, including an increased risk of certain cancers. The World Cancer Research Fund International recommends limiting or avoiding processed meats altogether.
Cooking Methods: Grilling, roasting, and baking are healthier cooking methods for both meats than frying. Adding high-fat sauces or cooking with excess oil can diminish the nutritional benefits of even the leanest cuts.

Health Considerations and Risks

The American Heart Association recommends prioritizing poultry like turkey over red meats, which include pork, due to red meat's higher saturated fat content and associated cardiovascular risks. However, some very lean cuts of pork have received the AHA's Heart-Check Certification, indicating they can be part of a heart-healthy diet.

Red vs. White Meat: For decades, the distinction between red and white meat has influenced dietary recommendations. Pork is classified as red meat, a category that is associated with higher risks of cardiovascular disease and certain cancers when consumed in excess. Turkey is white meat, generally associated with fewer health risks. That said, lean, unprocessed red meat consumed in moderation can still be part of a balanced diet.
Foodborne Illness: Like any raw meat, proper cooking is essential to prevent foodborne illnesses. Undercooked pork can pose a risk of parasitic infections such as trichinosis. Proper handling and cooking to the recommended internal temperature significantly mitigate this risk.

Comparison Table: Turkey vs. Pork (100g, cooked, unprocessed)


Nutrient	Lean Turkey Breast	Lean Pork Loin	Notes
Calories	~139 kcal	~189 kcal	Turkey is generally lower in calories.
Protein	~24 g	~27 g	Both are excellent protein sources, with pork often slightly higher.
Total Fat	~2 g	~7 g	Lean turkey is significantly lower in total fat.
Saturated Fat	Low	Higher	Lean turkey is lower in saturated fat.
Cholesterol	Moderate	Lower	Unprocessed pork is often lower in cholesterol.
Vitamin B1 (Thiamin)	Lower	Higher	Pork is a much richer source of thiamin.
Vitamin B3 (Niacin)	Higher	Lower	Turkey contains significantly more niacin.
Iron	Higher	Lower	Turkey provides more heme iron.
Potassium	Lower	Higher	Pork is notably higher in potassium.

Conclusion: Which Meat is Right for You?

The answer to "Is turkey healthier than pork?" is that lean, unprocessed turkey is generally the healthier choice, especially for those watching their fat and calorie intake. Skinless turkey breast is a high-protein, low-fat option recommended for heart health. However, this doesn't mean pork should be entirely avoided. Lean, unprocessed cuts of pork, such as tenderloin or sirloin, can be part of a balanced diet and offer different nutritional benefits, particularly for certain B vitamins. The critical factor for both is moderation and preparation. Excessive consumption of red meat like pork, or any processed meat (including turkey bacon), is linked to increased health risks. By opting for lean cuts, using healthy cooking methods, and consuming both in moderation, you can enjoy the nutritional advantages of both meats without compromising your health goals. Ultimately, a varied diet rich in different protein sources is key to optimal nutrition.

Frequently Asked Questions

Yes, lean, unprocessed cuts of pork such as tenderloin or sirloin can be a healthy part of a balanced diet. They are a great source of protein and essential nutrients like B vitamins, but should be consumed in moderation due to being a red meat.

Yes, although it can be lower in fat than pork bacon, turkey bacon is a processed meat and often contains high levels of sodium and preservatives. Like other processed meats, it should be consumed sparingly.

No, it's not a simple one-size-fits-all answer. The healthiest choice depends on the specific cut, preparation, and individual dietary goals. While lean turkey is often lower in fat, lean pork provides unique nutrients.

The cooking method is crucial. Grilling, roasting, or baking with minimal added fats is healthier than frying, which can significantly increase the fat and calorie content of both turkey and pork.

For cardiovascular health, the American Heart Association advises choosing poultry like turkey over red meat like pork, primarily because lean turkey has a significantly lower content of saturated fat.

Excessive consumption of red meat, including pork, has been linked to higher risks of cardiovascular disease and certain types of cancer, particularly colorectal cancer. Processed pork also carries additional risks due to sodium and additives.

Yes, the healthiest approach is to consume a variety of protein sources, including different types of meat, fish, and plant-based proteins. This ensures a broader range of nutrients and reduces over-reliance on a single food source.

Yes. White meat cuts like skinless turkey breast are much leaner and have fewer calories than dark meat cuts (legs and thighs). The skin also adds significant fat content.

To prepare pork healthily, choose the leanest cuts available (e.g., tenderloin), trim any visible fat before cooking, and use healthy cooking methods like roasting or grilling instead of frying.