Which Is Healthier, Ground Chicken or Ground Beef?

January 10, 2026 •

3 min read

According to the American Heart Association, opting for poultry over red meat is recommended to lower cardiovascular risk. Evaluating which is healthier, ground chicken or ground beef, requires a closer look at their key nutritional differences and how they align with your specific health and dietary objectives.

Quick Summary

Compare nutritional differences like fat, protein, vitamins, and minerals in ground chicken and beef. Learn how lean-to-fat ratios impact health and how to choose the right meat for your goals.

Key Points

Fat and Calories: Lean ground chicken is generally lower in total calories and saturated fat than ground beef, making it a better choice for low-fat diets and heart health.
Micronutrient Power: Ground beef is a superior source of minerals like iron, zinc, and vitamin B12, which are essential for blood health and energy.
Balanced Protein: Both ground chicken and ground beef provide high-quality, complete protein, supporting muscle growth and repair effectively.
Flavor Profile: Ground chicken has a milder flavor, while ground beef offers a richer taste, especially in fattier grinds, which impacts culinary use.
Cooking Considerations: Due to lower fat, ground chicken can dry out more easily if overcooked, while fattier beef remains juicier and more flavorful.
The Healthier Option Depends on You: The best choice ultimately depends on your specific health goals, whether focusing on low-fat intake or boosting mineral consumption.

Ground Chicken vs. Ground Beef: A Detailed Nutritional Breakdown

Choosing between ground chicken and ground beef is a common dilemma for health-conscious consumers. While both are excellent sources of protein, their nutritional compositions differ significantly, affecting overall health outcomes. The 'healthier' option depends largely on your personal dietary needs and health goals, such as managing weight, supporting heart health, or boosting specific nutrient intake.

Comparing Core Macronutrients

One of the most noticeable differences between ground chicken and ground beef lies in their fat and calorie content. Ground chicken, particularly when made from lean breast meat, is significantly lower in both total fat and calories. A standard 85% lean ground beef, for instance, contains more fat and calories than most ground chicken varieties. The specific lean-to-fat ratio is a critical factor for both, with extra-lean options being available for both meat types, though ground chicken can be found even leaner.

The Fat Factor: Saturated Fat Content

For those concerned with heart health, the type of fat matters. Red meats like beef contain higher levels of saturated fat compared to poultry. High consumption of saturated fat is a known risk factor for heart disease. For example, 85% lean ground beef has nearly twice the saturated fat of ground chicken. This makes lean ground chicken a more heart-friendly choice. Both meat types contain beneficial monounsaturated and polyunsaturated fats, but the overall fat profile favors chicken for those on low-fat diets.

A Look at Essential Micronutrients

While chicken wins on the fat-for-heart-health front, beef is a powerhouse for certain micronutrients. Specifically, ground beef is notably higher in iron, zinc, and vitamin B12. These nutrients are vital for blood health, immune function, and energy production. On the other hand, ground chicken tends to be richer in several B vitamins, including B3 (niacin) and B6.

Ground Chicken advantages: Higher in Niacin and Vitamin B6, crucial for metabolism and brain health.
Ground Beef advantages: Superior source of Iron, Zinc, and Vitamin B12, supporting energy levels and red blood cell production.

Culinary Versatility and Lean-to-Fat Ratio

The lean-to-fat ratio dictates not only the nutritional content but also the taste and cooking performance. Fattier ground beef (e.g., 80/20) is prized for its robust flavor and juiciness, making it ideal for burgers and meatballs. Leaner ground beef options and most ground chicken varieties contain less moisture and can dry out if overcooked, but are better suited for dishes where you want to minimize grease, such as chili or tacos.

Comparison Table: Ground Chicken vs. Lean Ground Beef (approximate values per 100g cooked)


Nutrient	Lean Ground Chicken	85% Lean Ground Beef	Winner (for nutrient)
Calories	~189 kcal	~241 kcal	Chicken
Protein	~23g	~24g	Beef (marginally)
Total Fat	~11g	~15g	Chicken
Saturated Fat	~3.1g	~6.1g	Chicken
Iron	~0.9mg	~2.3mg	Beef
Zinc	~1.9mg	~5.8mg	Beef
Vitamin B12	~0.5µg	~2.5µg	Beef
Vitamin B3 (Niacin)	~7.1mg	~4.0mg	Chicken
Flavor Profile	Mild, versatile	Rich, robust	Depends on taste

Conclusion: Tailoring Your Choice to Your Needs

There is no single "healthier" answer that fits everyone, as both ground chicken and ground beef offer distinct nutritional benefits. If your primary goal is to minimize saturated fat and calorie intake for heart health or weight management, lean ground chicken is the better choice. However, if you are looking to boost your intake of essential minerals like iron, zinc, and vitamin B12, lean ground beef is the clear winner. A balanced diet can certainly include both. Consider your personal health goals, culinary needs, and flavor preferences when deciding which meat to incorporate into your next meal.

For more detailed nutritional information and recommendations, consult a reliable source like the American Heart Association.

Frequently Asked Questions

Yes, lean ground chicken can be better for weight loss due to its lower calorie and fat content compared to most ground beef varieties, making it easier to maintain a calorie deficit.

Ground beef typically has a higher saturated fat content than ground chicken. For heart health, choosing lean ground chicken can help reduce saturated fat intake.

Yes, ground beef is a significantly richer source of iron, particularly the easily absorbed heme iron, compared to ground chicken. This makes it beneficial for those prone to anemia.

Both offer excellent, complete protein. While lean chicken breast can have slightly more protein per gram, both ground varieties have similar protein levels, with the exact amount varying by lean-to-fat ratio.

Both are highly versatile, but ground chicken has a milder flavor that can be seasoned to match a wider range of dishes, from tacos to delicate meatballs. Ground beef's stronger flavor is often preferred for burgers and heartier dishes.

Ground beef contains significantly more vitamin B12 than ground chicken. Vitamin B12 is essential for nerve function and red blood cell production.

To prevent dry ground chicken, choose a slightly less lean option (with more dark meat) or add moisture and flavor with ingredients like onions, bell peppers, or sauce. Cooking it at a lower temperature also helps.