Which is better for protein, chicken or turkey? An In-Depth Nutritional Comparison

According to nutrition experts, both chicken and turkey are high-quality, complete protein sources containing all nine essential amino acids. However, when asking which is better for protein, chicken or turkey? the answer depends on the specific cut and your personal dietary goals.

Quick Summary

This article breaks down the nutritional profiles of chicken and turkey, comparing their protein, fat, and calorie content across different cuts. It highlights key micronutrient differences and offers guidance on which poultry best aligns with various health objectives, from weight management to muscle gain.

Key Points

• Comparable Protein: Both chicken and turkey are excellent, high-quality sources of protein, especially their lean breast meat.

• Turkey is Slightly Leaner: Turkey breast generally contains fewer calories and less fat than chicken breast, though the difference is minimal.

• Cut Affects Macros: The specific cut determines the protein, fat, and calorie content. Dark meat is fattier than white meat in both birds.

• Micronutrient Differences: Turkey offers more selenium and zinc, while chicken contains more niacin and vitamins A and E.

• Preparation is Crucial: The cooking method, added ingredients, and whether you eat the skin have a greater impact on overall health than the choice between chicken and turkey.

• Personal Preference Matters: Since nutritional differences are minor, your choice can come down to taste preference and cooking goals.

• Cost Factor: Chicken is typically a more affordable option compared to turkey, which can influence budget-conscious decisions.

Comparing the Protein Powerhouses: Chicken vs. Turkey

For decades, chicken and turkey have been staples in health-conscious diets, lauded for their high protein content and versatility. While the general perception is that they are nutritionally very similar, a closer look at the specific cuts reveals minor, yet notable, differences. Understanding these nuances is key to making the best choice for your dietary needs, whether you are aiming for weight loss, muscle building, or simply maintaining a balanced diet.

The Leanest Cuts: A Head-to-Head Breast Meat Battle

The breast is the leanest and most protein-dense cut for both birds, making it a popular choice for athletes and dieters. When comparing roasted, skinless breast meat, the difference is negligible, though some studies show a minimal variation.

• Chicken Breast: Per 1 ounce (28g) of roasted breast meat, chicken offers approximately 9 grams of protein. A 3.5-ounce (100g) serving provides about 31 grams of protein and 165 calories, with very little fat.
• Turkey Breast: In the same 1-ounce serving, roasted turkey breast provides about 8 grams of protein, a difference so small it's unlikely to impact overall nutrition. A 3.5-ounce (100g) serving typically has around 27.7 grams of protein and 165 calories, making it a slightly lower-fat and lower-calorie option compared to chicken breast.

For those meticulously counting macros, turkey breast has a slight edge in leanness, but for most people, both offer a near-identical high-quality protein boost.

Dark Meat: Flavor, Fat, and Protein Content

Dark meat, which includes thighs and legs, is more flavorful and tender than white meat due to a higher fat content and a compound called myoglobin. This is where the most significant nutritional difference between the two birds can be found.

• Turkey Thigh: Per 1 ounce (28g), turkey thigh has a slight protein advantage over chicken thigh, offering 8 grams compared to chicken's 7 grams. It is also leaner, with less fat and fewer calories than chicken dark meat.
• Chicken Thigh: While still a great source of protein, chicken thigh contains more fat and calories than its turkey counterpart.

If you prefer dark meat, turkey is the marginally leaner option with a protein benefit, though both are still nutritious choices.

A Look Beyond Macronutrients: Vitamins and Minerals

While protein is often the focus, the micronutrient profile of chicken and turkey also differs. Both are rich in B vitamins, essential for converting food into energy and supporting brain health. However, their mineral compositions vary.

• Turkey is an excellent source of selenium, a powerful antioxidant, and contains higher levels of zinc, phosphorus, and B vitamins like niacin and B12.
• Chicken is notably higher in niacin (vitamin B3), essential for energy production, and offers more vitamin A and E.

This means that depending on your body's specific needs, one may provide a more targeted boost of certain vitamins and minerals. However, for a complete nutritional package, dietary diversity is key.

The Final Verdict: How to Choose

Deciding which is better for protein, chicken or turkey? is less about declaring an ultimate winner and more about understanding your personal priorities. The most crucial factor is not the bird itself, but the cut of meat and the preparation method. Both offer high-quality protein that supports muscle growth and maintenance, so taste, texture, and personal dietary goals should be the deciding factors.

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

Nutrient	Chicken Breast	Turkey Breast	Chicken Thigh	Turkey Thigh
Calories	165 kcal	165 kcal	179 kcal	165 kcal
Protein	31 g	27.7 g	24.8 g	27.7 g
Fat	3.6 g	6.04 g	8.2 g	6.04 g

Conclusion: Finding the Right Fit for You

Both chicken and turkey are exceptional sources of lean, high-quality protein. When it comes to the breast, their protein, fat, and calorie counts are nearly identical, with any differences being nutritionally insignificant. For dark meat, turkey is slightly leaner and higher in protein than chicken. The ultimate choice depends on your flavor preferences and cooking style. To maximize the health benefits of either, opt for skinless cuts and use healthy cooking methods like grilling, roasting, or baking, while minimizing added fats and sodium. Remember, a balanced and varied diet is the most effective approach for overall health and nutrition. For more detailed nutritional information, resources like the USDA food database can be invaluable for cross-referencing specific cuts and preparation methods.

USDA FoodData Central

Key Takeaways:

• Protein is Nearly Identical: The protein content of skinless chicken and turkey breast is almost the same, with any slight variation being insignificant.
• Turkey is Generally Leaner: Turkey, especially the breast, has a slight advantage in being leaner with fewer calories and less fat than chicken breast.
• Dark Meat Varies More: Dark meat turkey (thigh) is slightly higher in protein and lower in fat and calories than dark meat chicken (thigh).
• Micronutrients Differ: Turkey is a richer source of selenium and zinc, while chicken contains higher levels of niacin and vitamins A and E.
• Cooking Method Matters Most: The way you prepare your poultry—removing the skin and avoiding excessive fats—has a greater impact on its healthiness than the choice between chicken and turkey.
• Flavor Preference is Key: Since the nutritional differences are minor, your personal preference for the taste and texture of chicken or turkey is the most important factor.

FAQs

Question: Is turkey breast better for weight loss than chicken breast? Answer: Turkey breast has a slight edge due to its marginally lower fat and calorie count, particularly compared to certain chicken cuts. However, the difference is minimal, and both are excellent choices for weight loss when prepared healthily without the skin.

Question: Which meat is better for building muscle? Answer: Both chicken and turkey are complete proteins with high bioavailability, meaning your body can easily absorb and utilize them for muscle repair and growth. Since the protein content is very similar, especially in the breast, either option is great for building muscle.

Question: Is the protein in dark meat chicken and turkey of the same quality? Answer: Yes, the protein quality, containing all essential amino acids, is consistently high in both dark and white meat from chicken and turkey. The main difference in dark meat is its higher fat content compared to white meat.

Question: How does the cooking method affect the nutritional value? Answer: Frying poultry with skin and batter significantly increases the calorie and fat content. Healthy cooking methods like roasting, grilling, or baking skinless cuts keep the fat and calories low, maximizing the benefits of the lean protein.

Question: What about processed chicken and turkey products? Answer: Processed meats, such as deli slices or sausages, often contain added sodium, preservatives, and fats. Opting for unprocessed, whole cuts of chicken or turkey is the healthier choice.

Question: Does the type of poultry matter for heart health? Answer: Both chicken and turkey, especially the lean breast meat, can be part of a heart-healthy diet when prepared correctly. They are both lower in saturated fat than red meat. The preparation method and overall diet are more impactful than the choice between the two.

Question: Is there a significant difference in protein between wild and farm-raised poultry? Answer: Wild game tends to be leaner and has a gamier flavor due to the animal's more active lifestyle, which can affect the fat and micronutrient content. However, farm-raised chicken and turkey are consistently high in protein and widely available.

Citations

Is Turkey Healthier Than Chicken? Dietitians Settle The Debate. Delish. (2024, November 14). https://www.delish.com/food-news/a62828790/is-turkey-healthier-than-chicken/ Turkey vs Chicken: Which Has More Protein? - Healthline. Healthline. (2018, October 30). https://www.healthline.com/nutrition/turkey-vs-chicken What's The Better Protein Source: Chicken or Turkey?. Sunrise Farm. (2024, March 20). https://sunrisefarm.net/2024/03/20/protein-chicken-turkey-comparison/ Turkey meat vs. Chicken meat — Health Impact and Nutrition .... foodstruct.com. (2024, May 14). https://foodstruct.com/nutrition-comparison-text/turkey-meat-vs-chicken-meat Which has more protein, Turkey or Chicken? - Times of India. Times of India. (2019, October 21). https://timesofindia.indiatimes.com/life-style/food-news/which-has-more-protein-turkey-or-chicken/photostory/71689096.cms Turkey vs. Chicken: Which Is Better for You? - GoodRx. GoodRx. (2025, May 7). https://www.goodrx.com/well-being/diet-nutrition/turkey-vs-chicken How Many Calories in Chicken? Breast, Thigh, Wing and More. Healthline. (2024, February 27). https://www.healthline.com/nutrition/calories-in-chicken Nutrition & Health - National Chicken Council. National Chicken Council. https://www.nationalchickencouncil.org/policy/nutrition-health/ Is Chicken Good for You? - Healthline. Healthline. (2020, October 20). https://www.healthline.com/nutrition/is-chicken-good-for-you Health Benefits of Turkey - WebMD. WebMD. (2024, December 27). https://www.webmd.com/diet/health-benefits-turkey Turkey: Nutrition, Calories, Benefits, and More - Healthline. Healthline. (2023, July 4). https://www.healthline.com/nutrition/turkey 9 Highest-Protein Meats - GoodRx. GoodRx. (2025, August 1). https://www.goodrx.com/well-being/diet-nutrition/highest-protein-meat Turkey meat vs. Chicken meat — Health Impact and Nutrition .... foodstruct.com. (2024, May 14). https://foodstruct.com/nutrition-comparison-text/turkey-meat-vs-chicken-meat Turkey vs. Chicken: Which Is Better for You? - GoodRx. GoodRx. (2025, May 7). https://www.goodrx.com/well-being/diet-nutrition/turkey-vs-chicken What is the difference between a turkey and a chicken in terms .... cooking.stackexchange.com. (2015, November 25). https://cooking.stackexchange.com/questions/63832/what-is-the-difference-between-a-turkey-and-a-chicken-in-terms-of-taste-look-an Chicken vs Turkey: Which is tastier and healthier - Times of India. Times of India. (2024, January 5). https://timesofindia.indiatimes.com/life-style/food-news/chicken-vs-turkey-which-is-tastier-and-healthier/articleshow/106552889.cms Cheaper alternatives to turkey: The cost of pork, chicken and .... Sky News. (2022, December 23). https://news.sky.com/story/cheaper-alternatives-to-turkey-the-cost-of-pork-chicken-and-beef-compared-12762080

Frequently Asked Questions

Which meat is better for weight loss, chicken or turkey?

Turkey is considered marginally leaner, with skinless breast meat having slightly fewer calories and less fat than chicken breast. However, both are excellent for weight loss when prepared healthily by removing the skin and using low-fat cooking methods like grilling or baking.

Is the protein in chicken and turkey equally effective for muscle building?

Yes, both chicken and turkey are high-quality, complete protein sources with similar protein digestibility scores. This means your body can effectively absorb and use the amino acids from either meat for muscle repair and growth.

Does dark meat contain less protein than white meat?

Dark meat generally contains slightly less protein per ounce than white meat. However, dark turkey meat has a bit more protein than dark chicken meat, making it a good protein source despite its higher fat content.

What are the main vitamin and mineral differences between chicken and turkey?

Turkey is richer in minerals like selenium, zinc, magnesium, and phosphorus, as well as vitamin B12. Chicken, on the other hand, contains more niacin and vitamins A and E.

Is processed chicken or turkey healthy?

Processed products like deli meats or sausages should be consumed in moderation, as they often contain higher levels of sodium, preservatives, and fat. Unprocessed, whole cuts are the healthier option.

How does cooking chicken or turkey with the skin affect its nutritional value?

Cooking with the skin significantly increases the calorie and fat content, as skin is high in fat. For a leaner meal, removing the skin before eating is recommended.

Which meat is more flavorful, chicken or turkey?

Flavor is subjective and can vary based on preparation. However, turkey generally has a richer, more distinct flavor, while chicken is milder and more adaptable to different seasonings and recipes.