What has more protein per 100g, chicken or turkey?

November 4, 2025 •

4 min read

While both are excellent sources of lean protein, some nutritional comparisons indicate that turkey may have a slightly higher protein concentration per 100g, but the difference is often negligible. This subtle distinction is heavily influenced by the specific cut of meat and preparation method.

Quick Summary

A direct nutritional comparison reveals that turkey can have slightly more protein per 100g than chicken, but this varies by cut. Lean breast meat is highest in both, while dark meat contains more fat.

Key Points

Turkey often has a marginally higher overall protein content per 100g than chicken, but the difference is minimal and varies by cut.
White meat from both birds (breast) is leaner and higher in protein than dark meat (thigh, leg).
For pure protein density with the lowest fat, skinless chicken breast often holds a slight edge over even lean ground turkey.
Turkey is a richer source of certain micronutrients, notably vitamin B12, zinc, and selenium.
Chicken provides higher levels of niacin (B3), which is important for energy metabolism.
The health impact is more dependent on the cooking method (e.g., grilling vs. frying) and cut (white vs. dark) rather than the type of bird.
Both chicken and turkey are complete proteins, containing all essential amino acids required for muscle growth and repair.

Turkey vs. Chicken: A Protein Powerhouse Showdown

For anyone focusing on health, fitness, or simply making informed dietary choices, chicken and turkey are staples. Both are celebrated as high-quality, lean protein sources, but a common question persists: what has more protein per 100g, chicken or turkey? The answer is nuanced, depending on the specific cut of meat being compared. While the overall difference is marginal, examining the details helps to clarify which poultry best fits your nutritional goals.

Protein Content by Cut: A Closer Look

When comparing chicken and turkey, it's crucial to look beyond the bird as a whole and instead focus on specific parts. The protein and fat content can vary significantly between white meat (breast, wings) and dark meat (thighs, legs).

White Meat

Chicken Breast: Widely regarded as one of the leanest and highest-protein cuts, cooked, skinless chicken breast offers approximately 31g of protein per 100g.
Turkey Breast: Skinless turkey breast is also a lean, high-protein option, providing around 30g of protein per 100g. For those prioritizing minimal fat, turkey breast often has a slight edge in leanness.

Dark Meat

Chicken Thigh: Cooked chicken thigh contains about 25g of protein per 100g, along with a higher fat content than the breast meat.
Turkey Thigh: Dark turkey meat, such as the thigh, provides slightly more protein than dark chicken meat, with estimates suggesting around 28g per 100g. It also contains more fat, though often less than red meat.

Ground Meat

Lean Ground Turkey vs. Chicken Breast: While often seen as a healthy alternative, ground turkey (even lean versions) can have more fat and less protein per 100g than skinless chicken breast. For example, 93% lean ground turkey has less protein density than chicken breast, making the breast a better choice for maximizing lean protein intake.

The Impact of Cooking and Preparation

The way you prepare your poultry significantly impacts its nutritional profile. For example, removing the skin before cooking drastically reduces the fat and calorie content. Methods like baking, grilling, and broiling are ideal for maintaining a lean profile, whereas frying or adding high-fat sauces can negate the health benefits. The simple process of cooking also concentrates nutrients. For example, 100g of raw chicken has less protein than 100g of cooked chicken because cooking removes water.

Beyond Protein: A Comparison of Micronutrients

While protein is often the focus, both chicken and turkey are rich in other essential vitamins and minerals, though with some notable differences.

Vitamins: Turkey is a powerhouse for B vitamins, providing significantly more vitamin B12, crucial for nerve function and red blood cell formation. Chicken, meanwhile, tends to be richer in niacin (B3), which aids in energy metabolism.
Minerals: Turkey has higher levels of zinc and selenium, both vital for immune health and antioxidant protection. Chicken is a source of potassium, which is important for heart health and fluid balance.

Turkey vs. Chicken Comparison Table (per 100g, cooked, skinless)


Feature	Chicken Breast	Turkey Breast	Dark Chicken Meat	Dark Turkey Meat
Protein	~31g	~30g	~25g	~28g
Fat	Low (~3.6g)	Very Low (~1g)	High (~8.2g)	High (~6.04g)
Calories	~165 kcal	~104 kcal	~179 kcal	~165 kcal
B12	Lower	Significantly Higher	Moderate	Significantly Higher
Niacin (B3)	Higher	Lower	Moderate	Moderate
Zinc	Lower	Higher	Higher	Higher
Selenium	Lower	Higher	Higher	Higher

The Final Verdict: Your Best Protein Choice

At the end of the day, both chicken and turkey are superb protein sources. The most significant differences in protein per 100g lie between the specific cuts, not necessarily the type of bird itself. If your primary goal is the highest protein-to-calorie ratio, lean chicken breast often takes the lead due to its high protein density. However, turkey breast is also an exceptionally lean option with slightly fewer calories and fat in some instances. The choice between chicken and turkey often depends on your specific nutritional needs and taste preferences, as both can be a valuable part of a balanced diet.

For more information on protein in chicken, you can visit Healthline's detailed guide: How Much Protein in Chicken? Breast, Thigh and More.

Conclusion

The question of what has more protein per 100g, chicken or turkey, reveals a close competition. For a marginally higher protein content and a robust mineral profile (including B12, zinc, and selenium), turkey is a strong contender. However, for pure protein density and versatility, the ubiquitous chicken breast remains a top-tier choice. Ultimately, including both in your diet ensures a wide range of micronutrients and allows for variety. The preparation method, such as removing the skin and choosing healthy cooking techniques, is more influential on the overall healthiness of your meal than the minor protein difference between these two excellent poultry options. Listening to your body and choosing based on your individual dietary goals is the best strategy.

Frequently Asked Questions

Cooked, skinless chicken breast typically contains slightly more protein per 100g than turkey breast, although both are very high-protein, low-fat options.

Both are excellent complete protein sources for muscle building. For maximizing lean protein, chicken breast is a frequent choice, but the overall nutritional differences are minor, making personal preference a key factor.

Dark meat from both birds, such as thighs and legs, contains less protein and more fat than white breast meat. However, dark turkey meat often has slightly more protein than dark chicken meat per 100g.

The protein content itself is not affected by cooking, but the overall nutritional profile, including fat and calories, is. Healthy cooking methods like grilling or baking minimize fat and calorie additions.

For weight loss, skinless breast meat from either turkey or chicken is ideal due to its high protein and low calorie density. Turkey breast has a marginal advantage in being slightly leaner.

Yes. Turkey is notably richer in minerals like zinc and selenium and contains more vitamin B12. In contrast, chicken generally contains higher levels of niacin (B3).

For maximizing lean protein, cooked skinless chicken breast is generally more protein-dense than even lean ground turkey. For overall micronutrient density, especially minerals, ground turkey can have an advantage.