What Is More Protein, Turkey or Beef?

October 20, 2025 •

4 min read

According to nutritional data, both turkey and beef are excellent sources of protein, but the amount can vary significantly based on the specific cut and fat percentage. When determining what is more protein, turkey or beef, the answer depends heavily on comparing similar products, such as ground meat or lean muscle cuts.

Quick Summary

The protein content between turkey and beef is highly dependent on the fat content and cut. Extra-lean cuts of turkey, especially ground, can be slightly higher in protein, but the differences are often minimal when comparing meats with the same lean-to-fat ratio. Other nutrients, like iron and B12, also differ between the two.

Key Points

Lean-to-Fat Ratio is the Deciding Factor: The specific leanness percentage, not the meat type alone, determines which cut of turkey or beef offers more protein.
Extra-Lean Turkey Often Wins on Protein Density: 99% fat-free ground turkey typically has a higher protein-to-calorie ratio than even the leanest ground beef.
Beef is a Better Source of Iron and Zinc: While beef can be higher in saturated fat, it provides more iron, zinc, and vitamin B12 than turkey.
Turkey is Generally Lower in Saturated Fat: Lean cuts of turkey, especially breast, offer a heart-healthier alternative due to their lower saturated fat content.
Personal Taste and Health Goals Should Guide Your Choice: Neither meat is universally 'better'; the ideal choice depends on your specific nutritional needs and flavor preferences.

The Core Comparison: Ground Turkey vs. Ground Beef

For many consumers, the choice between turkey and beef comes down to the most common preparation: ground meat. Nutritional information from sources like the USDA reveals that the lean-to-fat ratio is the single most important factor, more so than the type of animal, when comparing protein content. For example, 93% lean ground beef and 93% lean ground turkey have surprisingly similar protein and calorie counts. However, some sources suggest that ounce for ounce, very lean ground turkey (like 99% fat-free) can edge out even the leanest ground beef in protein density. Conversely, in a side-by-side test of 93/7 varieties, ground beef was found to have slightly more protein, while ground turkey had less saturated fat. This highlights the importance of checking nutrition labels carefully.

Factors Influencing Protein Content

Several elements contribute to the final protein, fat, and calorie counts of turkey and beef:

Cut of Meat: A lean beef sirloin steak will have a different protein-to-fat ratio than a fattier chuck roast. Similarly, a skinless turkey breast is much leaner than turkey thigh meat.
Fat-to-Lean Ratio: This is most visible on packages of ground meat (e.g., 85/15, 93/7). A higher lean percentage means a higher concentration of protein and fewer calories from fat.
Preparation Method: The way the meat is cooked can affect its nutritional profile. For example, pan-frying with oil adds calories and fat, while grilling or baking does not.
Added Ingredients: For ground meats, additives or seasoning can alter the final nutritional balance. Some store-bought products may have higher sodium content than others.

Micronutrient Differences and Health Implications

Beyond protein, turkey and beef offer different benefits and drawbacks in their micronutrient profiles. This is a crucial consideration for those with specific health goals or dietary needs.

Beef: Generally contains higher levels of iron, zinc, and vitamin B12. Iron is essential for red blood cell formation, zinc supports the immune system, and B12 is vital for nerve function. However, it is also typically higher in saturated fat, which can impact heart health, though this varies significantly with the cut.
Turkey: Provides more phosphorus, magnesium, and some B vitamins like B6. The primary health advantage of lean turkey, especially breast meat, is its significantly lower saturated fat content compared to most beef cuts. This makes it a heart-healthy alternative for those watching their saturated fat intake.

Taste, Texture, and Cooking

While nutrition is important, taste and cooking properties also play a role in preference. Beef is known for its richer, more robust flavor and fattier, juicier texture. This makes it a favorite for burgers, steaks, and meatballs. Turkey, particularly the white breast meat, has a milder flavor and can be drier if overcooked. For this reason, many recipes that substitute turkey for beef call for adding moisture, fat, or extra seasonings to enhance flavor. Choosing the right meat depends on the recipe and desired flavor profile.

Comparison Table: Ground Beef vs. Ground Turkey


Feature	93% Lean Ground Beef	93% Lean Ground Turkey	99% Fat-Free Ground Turkey
Protein per 4 oz	~23.5 grams	~21.1 grams	~25 grams
Calories per 4 oz	~172	~170	~117
Saturated Fat	~3.25 grams	~2.45 grams	<1 gram
Iron	Higher	Lower	Lowest
Zinc	Higher	Lower	Lower
Vitamin B12	Higher	Lower	Lower

Conclusion

Ultimately, when you ask, what is more protein, turkey or beef, the answer is nuanced. While extra-lean turkey can be more protein-dense and lower in saturated fat, the differences are often minimal when comparing cuts with similar fat percentages. Lean beef offers a significant amount of protein along with higher levels of essential minerals like iron and zinc. The healthiest choice is the one that best fits your overall dietary needs, health objectives, and taste preferences. It is best to focus on selecting leaner cuts of either meat and to incorporate a variety of nutrient-dense foods into your diet for optimal health.

For more detailed nutritional data and comparisons, you can consult reliable resources like the USDA FoodData Central database.

Final Takeaways on Protein Content

Check the Label: For ground meats, the lean-to-fat ratio is more telling than the animal type itself when assessing protein content.
Lean is Key: Extra-lean turkey breast offers the highest protein density and lowest saturated fat, making it an excellent choice for a low-fat diet.
Micronutrient Differences: Beef provides more iron, zinc, and B12, while turkey is generally lower in saturated fat.
Health Goals Matter: The better choice depends on your personal health objectives, whether that's maximizing protein with minimal fat or boosting iron intake.
Variety is Best: Incorporating both turkey and beef into a balanced diet provides a wider range of nutrients and flavors.

Summary of Main Points

Lean-to-Fat Ratio is Key: The percentage of lean meat dictates protein levels more than the type of meat.
Ultra-Lean Turkey: 99% fat-free ground turkey typically offers the highest protein-to-calorie ratio.
Micronutrient Trade-Offs: Beef is richer in iron and B12, while turkey is lower in saturated fat.
Flavor Profiles Vary: Beef is richer and juicier; turkey is milder and can be drier.
Consider Personal Goals: The best choice is driven by your specific health and dietary priorities.

Frequently Asked Questions

The protein content depends on the lean-to-fat ratio. When comparing similar ratios, the protein count is very close, but ultra-lean (99% fat-free) ground turkey may have a slight edge.

Both are excellent sources of high-quality protein necessary for muscle building. The choice often comes down to personal preference and fat content, as both provide a complete amino acid profile.

Turkey, especially breast meat, is significantly lower in saturated fat than beef, making it a better option for heart health. It also provides a good source of phosphorus and magnesium.

Beef is richer in certain micronutrients like iron, zinc, and vitamin B12. For those looking to increase their intake of these specific minerals, beef can be the more beneficial choice. It also has a more robust flavor profile.

The protein content itself is not substantially altered by cooking, but adding high-fat ingredients during preparation will increase the fat and calorie content of the final dish.

Since ultra-lean ground turkey (99% fat-free) has the lowest calorie and fat content while maintaining high protein, it can be a more efficient option for those targeting weight loss.

When the lean percentage is the same, lean turkey and lean beef are very similar in calories and protein. However, beef will still contain more iron and zinc, while turkey will have less saturated fat.