Is Turkey Worse for You Than Chicken? The Nutritional Verdict

November 12, 2025 •

3 min read

According to the USDA, a 100g serving of roasted turkey breast contains fewer calories and less fat than a comparable serving of roasted chicken breast. While both are excellent lean protein sources, the question of "is turkey worse for you than chicken?" is best answered by looking at the nutritional specifics of each cut.

Quick Summary

This nutritional breakdown compares the different health impacts of turkey and chicken, detailing calories, fat, protein, and micronutrients for both white and dark meat. The article explores how preparation methods influence health benefits and helps determine which poultry option aligns with specific dietary goals.

Key Points

Nutritional Similarities: Both turkey and chicken are excellent, lean protein sources rich in vitamins and minerals like B-complex vitamins, selenium, and phosphorus.
White Meat Leaner: For the lowest fat and calories, skinless white meat from either bird is the best option.
Dark Meat Differences: While dark meat from both is higher in fat, dark turkey meat is often leaner than dark chicken meat.
Turkey's Micronutrient Edge: Turkey often provides more zinc and Vitamin B12, which are important for immune and nervous system function.
Chicken's Protein Density: Chicken breast, in particular, offers a higher protein density per calorie, which can be advantageous for muscle building.
Preparation Matters Most: The healthiest way to consume either meat is to grill, bake, or roast it without the skin, avoiding high-fat frying.
Variety is Key: For the most comprehensive nutritional benefits, including both chicken and turkey in your diet is the optimal strategy.

Turkey vs. Chicken: The Core Nutritional Breakdown

When comparing turkey and chicken, the biggest takeaway is that there's no clear 'winner' in every category; the healthier option often depends on the specific cut of meat and your individual health goals. The most significant nutritional differences emerge when comparing white meat (like the breast) and dark meat (like the thigh or leg) of each bird. For those focused on a lean protein source, skinless white meat from either bird is an excellent choice, though turkey breast tends to have a slight edge in leanness. Conversely, dark meat from both offers more fat and calories but also a richer profile of certain vitamins and minerals. The ultimate health value is highly dependent on preparation, with roasting or grilling being far healthier than frying.

Breaking Down the Macros

Examining the macronutrient content reveals nuanced differences. Both are complete proteins, meaning they provide all nine essential amino acids necessary for the body. For lean muscle building, the higher protein density of chicken breast can give it an edge. For those prioritizing micronutrients like zinc and selenium, ground turkey often proves superior. The saturated fat content, a key factor for heart health, is generally lower in poultry than in red meat, but it is highest in dark meat and significantly increased by cooking with the skin on. When preparing your meals, removing the skin is a simple way to significantly reduce the overall fat and calorie count.

The Importance of Vitamins and Minerals

Beyond the macronutrients, the vitamins and minerals present can be a deciding factor for some diets. While both are good sources of B vitamins and important minerals, there are some notable variations.

Turkey is often richer in vitamin B12, crucial for nerve function and red blood cell formation, and also contains more zinc and selenium.
Chicken, on the other hand, boasts higher levels of niacin (Vitamin B3) and Vitamin E.
Dark meat, regardless of the bird, generally contains more iron than white meat.

For those with specific dietary deficiencies or health goals, choosing one over the other could be beneficial, but for the average person, a variety of both meats provides a balanced intake of these nutrients.

The Health Impact of Preparation and Processing

It's not just the bird, but how it's prepared, that dictates its health impact. Frying adds unhealthy fats and calories, while baking, grilling, or roasting are healthier alternatives. A common pitfall is opting for processed versions of these meats, such as deli meats or sausages. These products are often high in sodium, preservatives, and less healthy fats, negating many of the benefits of fresh, lean poultry. Both chicken and turkey can be part of a heart-healthy diet, especially when paired with a variety of fruits, vegetables, and whole grains.

Comparison: Turkey vs. Chicken (White Meat per 100g cooked)


Nutritional Aspect	Skinless Turkey Breast	Skinless Chicken Breast	Key Difference
Calories	~189 kcal	~187 kcal	Nearly identical, with turkey slightly lower.
Protein	~28.5 g	~33.4 g	Chicken breast has higher protein density.
Fat	~7.39 g	~4.7 g	Turkey is slightly fattier in white meat cut.
Cholesterol	~109 mg	~88 mg	Chicken breast has slightly less cholesterol.
Vitamin B12	High	Lower	Turkey is a much better source.
Niacin (B3)	Lower	High	Chicken breast is superior.
Sodium	Higher	Lower	Chicken has less naturally occurring sodium.
Zinc	High	Lower	Turkey offers a significant amount more.
Potassium	Lower	High	Chicken is a better source.

Conclusion

So, is turkey worse for you than chicken? The answer is a resounding no. Both are nutritious, lean protein sources that can be part of a healthy diet. For those looking to maximize protein density for muscle growth or minimize fat intake for weight loss, skinless chicken breast offers a slight advantage. However, if your focus is on a wider range of micronutrients like zinc and Vitamin B12, or if you simply prefer the taste, turkey is an excellent choice. What truly matters most is the cut of meat and the cooking method, not which bird it came from. The best strategy for a balanced diet is to include a variety of both, ensuring you get the full spectrum of vitamins and minerals they offer.

For more detailed nutritional data and comparisons, a reliable resource is the USDA's FoodData Central database. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Ground turkey is often slightly leaner than ground chicken, and it contains more zinc, iron, and vitamin B12. However, ground chicken is richer in potassium and vitamin E. The choice depends on your specific nutritional needs, but both are considered healthy options.

Both can aid in weight loss due to their high protein content, which promotes satiety. However, skinless turkey breast has a marginal edge over skinless chicken breast by being slightly lower in calories and fat.

While both are high in protein, the specific cut matters. For example, a 100g serving of cooked chicken breast contains slightly more protein than the same serving of turkey breast. However, the difference is minimal, and both are excellent protein sources.

The myth that turkey makes you sleepy is largely unfounded. While turkey contains tryptophan, an amino acid associated with sleepiness, the amount is no greater than in other meats like chicken. The lethargy often felt after a large holiday meal is more likely due to a high intake of carbohydrates and overall calories.

Chicken is generally considered more versatile due to its milder flavor, which allows it to absorb a wider range of seasonings and marinades. Turkey has a richer, more distinct flavor profile, but can still be used in many recipes as a substitute.

White meat is typically leaner, with fewer calories and less fat. Dark meat, however, provides more iron and zinc. The best choice depends on your dietary priorities, but for a lower-fat option, white meat is preferable.

Both processed turkey and chicken (like deli slices or sausages) are less healthy than their fresh, unprocessed counterparts. Processed meats are high in sodium and preservatives. In this case, the processing is the primary health concern, not the type of bird.