What has more potassium, turkey or Chicken?

January 9, 2026 •

4 min read

According to the USDA, a 3-ounce serving of roasted chicken breast contains more potassium than the same serving size of roasted turkey breast. The question of what has more potassium, turkey or chicken, is a common one for those tracking their mineral intake, with a definitive answer based on the cut of meat and preparation.

Quick Summary

Chicken generally contains more potassium than turkey, although specific values vary by cut. The article provides a detailed nutritional comparison of these popular poultry options, exploring potassium levels, other minerals, and overall health implications for making informed dietary choices.

Key Points

Chicken Wins for Potassium: Skinless chicken breast generally has a higher potassium content per serving compared to skinless turkey breast.
Dark vs. White Meat: Potassium levels and other nutrients vary between white meat (breast) and dark meat (thigh/leg) for both chicken and turkey.
Other Mineral Differences: While chicken leads in potassium, dark turkey meat is often richer in zinc and vitamin B12.
Lean Protein Sources: Both poultry options are excellent sources of lean, high-quality protein, crucial for muscle repair and building.
Cooking Matters: The preparation method, including removing the skin and avoiding added salts, significantly impacts the overall healthiness of either poultry choice.
Heart Health Benefits: Consuming adequate potassium, found in both poultry types, helps regulate blood pressure and supports overall heart health.

A Head-to-Head Comparison of Potassium Content

When directly comparing the potassium content of turkey and chicken, the type of meat is a critical factor. For white meat, chicken breast consistently has a higher concentration of potassium than turkey breast. For instance, a 3-ounce serving of roasted chicken breast can provide approximately 332 milligrams of potassium, while the same portion of roasted turkey breast offers around 212 milligrams. This difference is significant for individuals monitoring their mineral intake, especially those with specific dietary needs.

However, the comparison becomes more nuanced when looking at dark meat, such as legs and thighs. Dark meat from both chicken and turkey tends to have different nutritional profiles than their white-meat counterparts. According to some data, ground chicken can contain higher amounts of potassium than ground turkey, while other sources note that dark turkey meat provides a respectable amount of potassium as well. For those seeking the highest concentration of this mineral from poultry, chicken breast remains the top contender among the common cuts.

Potassium Content per 100g (Approximate)


Meat Type (Cooked)	Potassium (mg)	Notes
Chicken Breast	~250-332	Exact amount depends on preparation (roasted, boiled).
Turkey Breast	~212-249	Typically lower than chicken breast.
Chicken Thigh	Varies	Generally lower in potassium than chicken breast.
Turkey Thigh	Varies	Can have a different mineral profile than chicken thigh.

Beyond Potassium: Other Key Nutritional Differences

While potassium is a key point of comparison, chicken and turkey differ in other nutritional aspects that may influence your dietary choice.

Protein: Both are excellent sources of high-quality protein, essential for muscle repair and building. While the difference is often marginal, some analyses suggest turkey may contain slightly more protein per serving, particularly in dark meat.
Fat and Calories: Chicken, especially with the skin on or in dark meat cuts, is generally higher in fat and calories than equivalent cuts of turkey. For those aiming to reduce fat intake, skinless turkey breast is often the leaner option. However, the fat found in poultry skin is mostly unsaturated, which can be part of a healthy diet.
Other Vitamins and Minerals: Turkey can have an advantage in certain micronutrients. For example, dark turkey meat is richer in vitamin B12, zinc, and selenium compared to chicken. Conversely, chicken breast often contains more niacin (B3). Both offer a good range of B-vitamins.
Sodium: Be mindful of pre-packaged or processed turkey products, like deli meats, which often contain significantly more sodium and preservatives than fresh, unprocessed cuts. Choosing fresh, lean cuts allows for better control over sodium intake.

The Health Benefits of Potassium

Potassium is an essential mineral and electrolyte that plays a vital role in several bodily functions. Its importance goes beyond simply comparing poultry sources. The primary health benefits associated with adequate potassium intake include:

Heart Health: Potassium is crucial for regulating your heartbeat and helping to control blood pressure, especially by counteracting the effects of sodium.
Nerve and Muscle Function: It helps nerve cells transmit signals and allows for proper muscle contraction, including the crucial contraction of the heart muscle.
Fluid Balance: Potassium works alongside sodium to maintain the body's fluid balance, ensuring that cells receive necessary nutrients and dispose of waste products.
Bone Health: Adequate potassium intake may help preserve bone mineral density by neutralizing acids in the body that can lead to calcium loss.

Making the Right Choice for Your Diet

The choice between turkey and chicken ultimately depends on your specific nutritional goals. If maximizing potassium per serving is the priority, skinless chicken breast offers a slight edge over turkey breast. However, if you're seeking a broader mineral profile including more zinc and vitamin B12, lean turkey meat can be a great option. Both are healthy, lean protein sources that fit into various dietary patterns.

For weight management or heart health, focusing on lean, skinless cuts and healthy cooking methods like grilling, roasting, or baking is key for both poultry types. Relying on fresh, unprocessed meat rather than processed versions will also significantly reduce your sodium intake and provide a cleaner nutritional profile.

Conclusion

So, what has more potassium, turkey or chicken? When looking at common breast meat, chicken has a higher potassium content. However, the difference is just one small part of the complete nutritional picture. Both chicken and turkey are excellent, lean protein sources rich in various vitamins and minerals. The best choice often comes down to your personal taste, specific dietary needs, and which cut of meat you select. By understanding the distinct nutritional nuances of each, you can confidently choose the poultry that best supports your health goals. For a reliable source on nutritional values, you can consult the National Institutes of Health Office of Dietary Supplements.

Choosing for Potassium: For the highest potassium from white meat, skinless chicken breast is the clear winner over turkey breast.
Considering Total Nutrition: Turkey, especially dark meat, offers more zinc and B12, while chicken breast has more niacin.
Focusing on Lean Cuts: For both chicken and turkey, opt for skinless breast meat to get the leanest protein with the lowest fat and calorie count.
Preparation is Key: Cooking methods like grilling or roasting without added fats are healthiest. Avoid high-sodium processed versions.
Don't Forget Variety: Incorporating both turkey and chicken into your diet provides a wider range of micronutrients and prevents flavor fatigue.

Frequently Asked Questions

When comparing the breast meat of both birds, chicken has more potassium than turkey. However, the amounts can differ depending on the cut of meat and how it is prepared.

Chicken breast is generally higher in potassium than chicken thigh. White meat, in general, has a different nutritional profile than dark meat, though both are healthy options.

No, there are other nutritional differences. For example, dark turkey meat often contains more zinc and vitamin B12, while chicken breast is a richer source of niacin.

According to the NIH, the Adequate Intake for potassium is 3,400 mg daily for adult men and 2,600 mg for adult women. It is important to get this through a balanced diet rather than supplements unless directed by a doctor.

Potassium helps regulate heart rhythm, supports proper nerve and muscle function, helps control blood pressure, and is crucial for maintaining the body's fluid balance.

Cooking methods primarily affect fat and calorie content. Potassium is a mineral that is not significantly lost during standard cooking processes like roasting or grilling, unlike some water-soluble vitamins.

No, turkey is still a good source of potassium and other minerals. While chicken breast may have slightly more, turkey provides a valuable amount of this electrolyte, especially dark meat.

Both chicken and turkey are good choices for heart health, especially when choosing lean, skinless cuts. Focusing on cooking methods like baking or grilling over frying and avoiding high-sodium processed versions is most important.