What's leaner, ground chicken or ground turkey?

December 10, 2025 •

4 min read

According to USDA data, the fat content of ground poultry heavily depends on the cut of meat used, making it crucial to check the label to determine if ground chicken or ground turkey is truly the leaner option for your meal prep.

Quick Summary

A comparison of ground chicken and ground turkey examines key differences in calories, fat content, flavor, and cooking suitability. The leanness is determined by the specific cuts of meat and labeled fat percentages, not the type of poultry itself.

Key Points

Check the Label: Leanness is determined by the percentage on the package, not the type of poultry. Both have extra-lean options, often with 99% lean breast meat.
Flavor Profile: Ground chicken has a milder taste, making it ideal for dishes where you want other flavors to shine. Ground turkey offers a richer, more robust flavor.
Texture Matters: Ground chicken is softer and more delicate, while ground turkey is coarser and holds its shape better, perfect for burgers.
Preventing Dryness: Lean versions of both can dry out quickly. Add moisture like broth, oil, or vegetables when cooking to keep them juicy.
Nutritional Edge: Both are excellent sources of protein. Ground turkey generally contains more vitamins and minerals like B12, zinc, and selenium, while ground chicken has higher levels of niacin.

Comparing Ground Chicken and Ground Turkey: A Deep Dive

For many health-conscious cooks, ground poultry serves as a leaner alternative to ground beef. However, the common assumption that one is inherently healthier than the other is a misconception. In truth, the leanness of ground chicken versus ground turkey is determined by the specific cuts of meat used and the labeled fat-to-protein ratio, not the type of bird itself. This guide explores the nutritional nuances, flavor profiles, and best culinary applications for both.

The Nutritional Breakdown

When comparing ground chicken and ground turkey, it is essential to look beyond the animal and focus on the nutritional information printed on the package. The same grocery store might offer 93% lean ground turkey alongside 85% lean ground chicken, making the turkey the leaner choice in that instance.

Fat Content and Cuts: Both chickens and turkeys have white meat (breast) and dark meat (thighs, legs). White meat is significantly leaner than dark meat. Products labeled 'ground chicken breast' or 'ground turkey breast' will have the lowest fat content, often around 99% lean. Regular ground chicken and ground turkey are often a mix of both white and dark meat, which increases the fat percentage.
Calories: For similarly lean percentages, the calorie counts are very comparable. For instance, a 93% lean ground turkey and a 93% lean ground chicken will have nearly identical calorie counts per serving. Extra-lean options will, of course, have fewer calories.
Protein: Both are excellent sources of high-quality protein containing all essential amino acids. Some studies suggest turkey may have a slightly higher protein content per 100g, but the difference is often negligible.
Vitamins and Minerals: While both provide essential B vitamins, their mineral compositions vary slightly. Ground turkey tends to be richer in selenium, zinc, and B12, while ground chicken has higher levels of niacin and potassium. Dark meat, regardless of the bird, generally contains more iron than white meat.

Flavor and Texture Differences

Beyond nutrition, the taste and texture offer another point of differentiation for cooks.

Flavor: Ground turkey often possesses a richer, more pronounced flavor, particularly when it includes dark meat. Ground chicken is milder and more delicate, making it a neutral canvas for seasoning. This allows ground chicken to absorb and showcase other flavors more prominently, which is ideal for dishes with bold spices.
Texture: Ground turkey, especially with dark meat, can have a slightly coarser texture that holds its shape well, making it excellent for burgers and meatballs. Ground chicken is generally finer and softer, which can result in a more tender product but may also become mushy if overworked during preparation.

Cooking Considerations

Both poultry options are versatile but require careful handling to prevent them from drying out, especially the leanest versions.

Cooking with Ground Chicken: Its fine texture and milder flavor make ground chicken perfect for applications where the meat should blend in seamlessly. It's great for lettuce wraps, delicate sauces, tacos, and stir-fries. When cooking, add moisture like broth or a splash of oil to prevent it from drying out.
Cooking with Ground Turkey: The slightly more robust flavor and texture of ground turkey stand up better in heartier dishes. It's a fantastic choice for chili, meatloaf, and turkey burgers. For the leanest cuts, consider adding moisture or incorporating finely chopped vegetables to retain juiciness.

Comparison Table


Feature	Ground Chicken	Ground Turkey
Leanness	Varies; can be very lean (99%) if from breast meat.	Often has more extra-lean options (up to 99% breast meat) on the market.
Flavor	Milder, more neutral, and delicate flavor profile.	Richer, slightly more gamey taste, especially when dark meat is included.
Texture	Finer and softer texture, can become mushy if overmixed.	Slightly coarser and firmer, holds shape better for patties.
Best For	Tacos, lettuce wraps, stir-fries, delicate sauces.	Burgers, meatballs, chili, and meatloaf.
Key Vitamins	Higher in Niacin and Vitamin E.	Higher in B12, Selenium, and Zinc.

Conclusion

So, which is leaner? The most important takeaway is to read the nutrition label. The idea that one is universally leaner than the other is a myth. The leanness depends entirely on the cut of meat and the fat percentage indicated on the package, with extra-lean ground turkey breast often providing the lowest fat option widely available. Choosing between the two comes down to your personal flavor and texture preferences for a specific recipe. For a milder flavor that absorbs seasonings, ground chicken is a great choice. For a heartier taste and firmer texture, ground turkey is the winner.

For more detailed nutritional information and comparisons, the USDA FoodData Central database is an excellent resource.

Frequently Asked Questions

The leanest option for both is ground breast meat, often labeled as 99% lean. You must check the specific package label, as the percentage determines leanness, not the type of poultry itself.

Yes, you can generally substitute one for the other, especially in heavily seasoned dishes like tacos or chili. However, be mindful of the texture; ground chicken is softer and may fall apart more easily than ground turkey, which holds its shape better.

Both are excellent, high-protein options. While some sources indicate ground turkey may have a marginally higher protein content per serving, the difference is often minimal and varies by cut.

Ground turkey is often preferred for burgers due to its coarser texture, which helps it hold its shape and provides a meatier consistency similar to beef.

To prevent dryness, especially with very lean ground poultry, add moisture during cooking. This can be done by using a small amount of oil, broth, or by incorporating finely chopped vegetables or sauces into the mixture.

For weight loss, the most important factor is choosing the leanest cut, regardless of whether it's chicken or turkey. Extra-lean ground breast meat will be lowest in fat and calories, fitting best into a low-fat diet.

Price can vary by location, brand, and cut. While turkey can sometimes be more expensive, especially lean breast meat, both are generally affordable protein sources. It's best to check current prices at your local store.