Which Contains More Fat: Turkey or Chicken?

December 17, 2025 •

3 min read

According to the USDA, a 100g serving of roasted chicken contains significantly more total fat than an equivalent serving of roasted turkey. While both poultry options are prized for their high protein content, the specific nutritional breakdown depends heavily on the cut and whether the skin is included. This comparison examines the fat content of various cuts and preparation methods to provide a clear answer for health-conscious consumers.

Quick Summary

Comparing poultry fat content reveals that chicken typically has more fat than turkey, especially in darker cuts. The skin's presence dramatically increases the fat in both options. Understanding the nutritional differences is key to making informed dietary choices.

Key Points

Turkey is typically leaner: On average, turkey meat contains less total fat per serving than chicken, though the exact amount varies by cut.
Cut matters most: White meat (breast) is significantly leaner than dark meat (thigh, drumstick) for both turkey and chicken.
The skin adds substantial fat: Consuming poultry with the skin on dramatically increases the fat and calorie count, regardless of the type of bird.
Cooking method is key: Healthier cooking methods like grilling or baking produce lower-fat meals than frying for both chicken and turkey.
Lean ground turkey is very low in fat: For ground poultry, lean ground turkey is a great low-fat choice, often having a better fat composition than ground chicken.
For lowest fat, choose skinless breast: If fat content is the main priority, skinless turkey breast is the leanest option available among common poultry cuts.

Comparing the Total Fat Content

When looking at a standard 100g serving, cooked chicken generally has a higher total fat content than cooked turkey. For example, studies show that a 100g portion of mixed chicken meat contains approximately 13.6g of fat, whereas the same serving size of turkey contains only about 7.39g. This distinction is crucial for those who are closely monitoring their fat consumption.

The Critical Role of the Cut and Skin

The amount of fat in chicken and turkey is not uniform across the entire bird. The fat content is highly dependent on the specific cut of meat and whether the skin is consumed. White meat, such as the breast, is notably leaner than dark meat, which includes the thighs and drumsticks. The skin, in particular, is a major contributor to the overall fat and calorie count for both birds. Removing the skin before cooking or eating is one of the most effective ways to reduce fat intake significantly.

Understanding Fat Type Composition

Beyond the total quantity, the type of fat is also worth considering. Both chicken and turkey contain a mix of saturated and unsaturated fats. Generally, the majority of the fat in poultry is the healthier, unsaturated kind. While chicken has more overall fat, turkey has been noted in some studies to have a more favorable ratio, with a higher proportion of polyunsaturated fats and lower saturated fat compared to ground chicken. However, the specific nutritional breakdown can vary based on many factors, including the bird's diet and living conditions.

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


Cut	Turkey Breast	Chicken Breast	Turkey Thigh	Chicken Thigh
Protein	28.5g	27.3g	27.7g	24.8g
Total Fat	7.39g (average total)	13.6g (average total)	6.04g	8.2g
Saturated Fat	Lower	Higher	Lower	Higher
Calories	189 kcal	239 kcal	165 kcal	179 kcal
Cholesterol	109mg	88mg	Not specified	Not specified

*Note: These values are averages and can vary slightly based on the cooking method and source.

Cooking Methods Matter

The method of preparation has a substantial impact on the final fat content of the meal. Roasting, baking, or grilling poultry without added oils or butter is a healthier approach than deep-frying. For example, a fried chicken breast will have significantly more fat than a baked chicken breast, regardless of the bird. Health-conscious individuals should prioritize leaner cooking techniques to minimize extra fat.

Which is Better for Your Diet?

Choosing between turkey and chicken ultimately depends on personal dietary goals and preferences. For those aiming for the lowest possible fat and calorie intake, a skinless turkey breast is the better option. It is marginally leaner and provides more protein per serving compared to a skinless chicken breast. However, the nutritional differences between the leanest cuts are not enormous, and both are considered excellent sources of high-quality protein. For more information on making balanced dietary choices, the Harvard School of Public Health offers valuable resources.

Practical Tips for Reducing Fat in Poultry Dishes

Choose white meat over dark meat: Breast cuts are consistently leaner than thigh or leg cuts.
Remove the skin: This is one of the most effective ways to instantly reduce fat and calories.
Use healthy cooking methods: Opt for baking, grilling, or roasting instead of frying.
Control added fats: Be mindful of how much oil, butter, or high-fat sauces you use in your recipes.
Consider ground options: When using ground poultry, lean ground turkey is often a slightly lower-fat choice than ground chicken.

Conclusion

In summary, chicken generally contains more total fat than turkey, a difference that becomes more pronounced when comparing dark meat cuts. However, both are healthy, high-protein options, and the total fat content is most heavily influenced by the specific cut of meat and whether the skin is left on. For the absolute lowest fat content, skinless turkey breast is the winner, but making conscious choices about cuts and cooking methods can make both chicken and turkey a lean and nutritious addition to any diet.

What to consider when buying poultry

When you are at the grocery store, check the nutritional information on the packaging. Not all ground turkey or chicken is created equal. Some ground poultry products may contain higher fat due to a mix of both dark and light meat. If fat content is a primary concern, look for specific labels like "99% lean" to guarantee you're getting the leanest product available.

Frequently Asked Questions

Lean ground turkey is generally considered slightly leaner and lower in saturated fat than ground chicken. However, the nutritional differences are often minimal and can depend on the specific product's fat percentage.

Yes, removing the skin is one of the most effective ways to reduce the fat content of both chicken and turkey. The skin contains a significant amount of the bird's total fat.

Since turkey, particularly skinless breast meat, tends to have slightly fewer calories and fat than chicken, it can be a slightly better option for those focused on weight loss. However, both are excellent low-fat protein sources when prepared healthily.

For both poultry types, dark meat contains significantly more fat and calories than white meat. The dark color is due to a higher concentration of myoglobin, which is found in more active muscles.

Most of the fat in poultry is unsaturated fat, which is the healthier kind. While dark meat contains more saturated fat than white meat, its levels are still generally lower than in red meat.

Yes, the way you cook your poultry is a major factor. Cooking methods like grilling, roasting, or baking without adding excessive fats will result in a healthier, lower-fat meal than frying.

Both turkey and chicken are excellent, high-protein sources. In a 100g serving, turkey contains slightly more protein (28.5g) than chicken (27.3g), but the difference is minimal.

While similar in some respects, there are nutritional differences. Turkey is richer in certain vitamins like B12, zinc, and folate, whereas chicken has more vitamins A and E.