Is Turkey Healthier Than Steak? A Detailed Nutritional Comparison

January 12, 2026 •

4 min read

According to the American Heart Association, limiting red meat intake can help reduce the risk of heart disease. When comparing turkey vs. steak, the 'healthier' option depends significantly on the specific cut, preparation method, and individual health goals. This article provides a comprehensive overview of how turkey and steak measure up nutritionally.

Quick Summary

This article provides a nutritional breakdown comparing turkey and steak, covering protein, fat content, and micronutrients. It discusses how the healthiest choice depends on the specific cuts, cooking methods, and dietary goals, addressing key differences in saturated fat and vitamin profiles.

Key Points

Saturated Fat: Lean, skinless turkey breast is significantly lower in saturated fat than most cuts of steak, making it a better choice for heart health.
Micronutrients: Steak is typically higher in iron (heme iron is more absorbable), zinc, and Vitamin B12, while turkey is richer in B vitamins like niacin and B6.
Red vs. White Meat: High consumption of red meat (steak) has been linked to higher risks of certain health issues, such as heart disease and cancer, compared to poultry (turkey).
Portion and Preparation: The healthiest choice depends heavily on portion control and cooking method. Lean cuts and low-fat cooking methods are essential for maximizing the health benefits of either meat.
Balanced Diet: Both meats offer valuable high-quality protein. The healthiest approach is to consume both in moderation as part of a varied and balanced diet that includes different protein sources.

Comparing the Nutritional Profiles

When examining the question, 'is turkey healthier than steak?', it is crucial to move beyond the simple 'white meat vs. red meat' labels. Both turkey and steak offer high-quality protein, but the differences in their fat content, particularly saturated fat, and micronutrient composition are notable. The cut of meat chosen is a primary determinant of its overall healthiness.

Protein Powerhouses: An Essential Component

Both turkey and steak are excellent sources of high-quality, complete protein, which is essential for muscle repair, growth, and overall cellular function.

Turkey: Typically higher in protein per serving, especially when consuming lean, skinless breast meat. A 100g serving of turkey may offer around 28.5g of protein.
Steak: Contains a rich supply of protein, with a 100g serving of broiled, ground beef offering around 25.9g. Different cuts can vary, with sirloin being among the highest in protein.

Fat Content: Saturated vs. Unsaturated

This is one of the most significant distinctions between the two meats. Generally, turkey is the leaner option, but specific cuts and preparation are key.

Turkey: White meat, particularly the breast without the skin, is very low in fat and saturated fat. The fat in turkey is mainly located in the skin, so its removal substantially lowers the fat content.
Steak: Red meat typically contains higher levels of total fat, especially saturated fat. However, choosing leaner cuts like sirloin or flank steak and trimming visible fat can reduce this considerably. The fat in steak is more marbled throughout the meat.

Vitamin and Mineral Differences

While both provide essential micronutrients, they excel in different areas.

Turkey is generally richer in:

B Vitamins: Especially B3 (niacin), B5, and B6, which are crucial for energy metabolism.
Phosphorus and Magnesium: Minerals important for bone health and energy.

Steak is generally richer in:

Iron: Contains heme iron, which is more easily absorbed by the body than the non-heme iron found in plant sources.
Vitamin B12 and Zinc: Vital for nerve function, immunity, and healthy blood.

Cardiovascular and Cancer Risk

Research indicates a correlation between high red meat consumption and an increased risk of heart disease and certain cancers, particularly colorectal cancer. Poultry, on the other hand, is associated with a lower risk. This link is often attributed to the saturated fat and compounds like trimethylamine N-oxide (TMAO) found in red meat. The preparation method is also a factor, with high-heat cooking potentially increasing risks.

Cooking Methods Matter

How you cook your meat has a major impact on its health profile. Grilling or broiling allows excess fat to drip away, while pan-frying in butter or oil adds extra calories and fat. For steak, trimming excess fat before cooking and using marinades can also help reduce potential risks. With turkey, opting for skinless preparations and baking or grilling is the healthiest approach.

The Role of Moderation

Ultimately, a balanced diet that includes a variety of protein sources is key. While turkey may have a healthier profile in some aspects due to lower saturated fat, steak provides valuable nutrients that are harder to obtain from other sources. Experts generally recommend limiting red meat consumption to 12-18 ounces per week.

Comparison Table: Turkey vs. Steak (Lean Cuts, 100g cooked)


Feature	Lean Turkey Breast (Skinless)	Lean Sirloin Steak (Trimmed)
Calories	~135	~179
Protein	~25g	~26g
Total Fat	~3g	~7.6g
Saturated Fat	~1g	~8.4g
Iron	~1.2mg	~2.4mg
Vitamin B12	~3.2mcg	~2.2mcg
Niacin (B3)	Excellent Source	Good Source
Zinc	Excellent Source	Rich Source

Note: Nutritional values can vary based on the specific cut, preparation, and portion size. Values are approximate and serve as a general comparison.

Making the Healthiest Choice

To make an informed choice, consider your personal health needs and dietary goals. If you are watching your saturated fat intake for heart health, lean turkey breast is the clear winner. For those needing a significant boost in iron or certain micronutrients like zinc, lean steak is an excellent source. A balanced diet can incorporate both in moderation. For more detailed information on nutrition, consult resources from authoritative organizations like the American Heart Association.

Conclusion: Which is Healthier?

While lean turkey breast is generally considered a healthier choice due to its significantly lower saturated fat content, the answer is not black and white. Lean cuts of steak can still be part of a healthy, balanced diet, offering rich amounts of iron, zinc, and Vitamin B12. Ultimately, the healthiest option depends on dietary context, portion control, and cooking method. The key is moderation and making informed choices based on your health priorities. For optimal nutrition, prioritize lean, unprocessed meats and balance your plate with plenty of vegetables and whole grains.

Frequently Asked Questions

Both turkey and steak are excellent sources of high-quality protein. Lean turkey breast typically offers slightly more protein per serving, but lean cuts of steak also provide a very comparable amount.

Lean steak can be a healthy part of a balanced diet, offering vital nutrients like iron and zinc. However, even lean steak tends to have higher saturated fat than lean, skinless turkey breast, which is a key factor for heart health.

Heme iron is a type of iron found exclusively in animal protein, such as steak. It is more readily absorbed by the body compared to the non-heme iron found in plant-based foods, making red meat an effective way to prevent iron deficiency.

You can reduce the fat content of steak by choosing leaner cuts like sirloin, flank, or tenderloin, trimming all visible fat before cooking, and opting for healthier cooking methods like grilling or broiling to allow fat to drip away.

Lean, skinless turkey breast is often a better choice for weight loss due to its low calorie and fat content while still being a high-protein option. The high protein content can help increase feelings of fullness, potentially reducing overall calorie intake.

Some studies suggest that high consumption of red meat may be linked to an increased risk of heart disease and certain cancers, though other factors also play a role. The risk is often associated with the saturated fat content and certain compounds formed during high-heat cooking.

Grass-fed steak can be a healthier option compared to conventional grain-fed beef. It often contains higher levels of heart-healthy omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants.