Which Is Higher in Sodium, Chicken or Turkey? A Guide to Making Healthier Choices

November 3, 2025 •

4 min read

Most people don't realize that fresh, unprocessed poultry is naturally low in sodium; it's the added salt from processing that accounts for the vast majority of sodium content. The answer to which is higher in sodium, chicken or turkey, is far more complex than just comparing the two meats themselves.

Quick Summary

Fresh, unprocessed turkey is typically slightly lower in sodium than fresh chicken, but added salt from processing like brining or curing can make either bird extremely high in sodium. Processed options like deli meat or sausage are often the highest in sodium, regardless of whether they are chicken or turkey.

Key Points

Processing is the Key Factor: The most significant driver of sodium levels in poultry is not the animal itself, but the salt added during processing like brining, curing, or marinating.
Fresh is Best for Low-Sodium: Unprocessed, fresh turkey and chicken are naturally low in sodium, with fresh turkey breast often being slightly lower than chicken breast.
Read the Label to Avoid 'Enhanced' Poultry: Many raw and frozen poultry products are injected with a saline solution. Check ingredient lists for terms like 'broth,' 'saline,' or 'sodium solution'.
Processed Poultry is Almost Always High in Sodium: Deli meats, bacon, and sausages made from both chicken and turkey are typically high in sodium and preservatives due to curing.
Control Your Sodium by Cooking at Home: Choosing fresh cuts and preparing them yourself with herbs and spices allows you to fully control the salt content in your meals.
Don't Fall for the Marketing: Just because a product is labeled 'turkey' or 'chicken' doesn't guarantee it's low in sodium. Deli meat, for example, is almost always high in sodium, regardless of the poultry type.

Understanding Sodium in Poultry

When you think about the sodium content in poultry, it's crucial to understand the distinction between naturally occurring sodium and sodium added during processing. All fresh meats, including both chicken and turkey, contain a small amount of naturally occurring sodium. For instance, a 100g serving of fresh, cooked, skinless turkey breast contains around 50mg of sodium, while a similar portion of chicken breast contains approximately 74mg. As you can see, the difference between fresh, unprocessed meats is minimal and unlikely to significantly impact a healthy diet.

The real issue arises with processed poultry products. Many poultry producers inject chicken and turkey with a saline or sodium solution to enhance flavor, retain moisture, and extend shelf life. This practice, often called 'enhancing' or 'brining,' can dramatically increase the sodium level, turning a naturally low-sodium food into a high-sodium one. For example, the sodium content of a chicken breast can vary from as low as 40mg to well over 330mg per serving, depending on whether it has been enhanced.

Fresh vs. Processed: A Detailed Comparison

To make truly healthy choices, you must shift your focus from 'chicken vs. turkey' to 'fresh vs. processed.' The processing method is the single biggest determinant of a poultry product's sodium content.

Fresh Poultry (Unprocessed)

Unprocessed Chicken Breast: Naturally low in sodium, with minimal amounts from the cooking process itself.
Unprocessed Turkey Breast: Naturally low in sodium, often slightly less than chicken breast when compared raw and without skin.
Fresh Ground Chicken: Contains naturally occurring sodium, but levels can vary. Check the label for added solutions.
Fresh Ground Turkey: Often leaner and slightly lower in sodium than fresh ground chicken, though again, this depends on whether it's been processed.

Processed Poultry (High Sodium Risk)

Enhanced Raw Poultry: Many fresh or frozen cuts of poultry are injected with a saline solution. The packaging will typically list ingredients like 'broth,' 'saline,' or 'sodium solution'.
Deli Meats: Both chicken and turkey deli slices are notorious for their high sodium content due to the curing and preserving process. One slice can contain a significant portion of your daily recommended sodium.
Sausage and Bacon: Processed versions like turkey sausage or chicken sausage can be loaded with sodium, far exceeding the natural levels.
Canned Products: Canned chicken or turkey, including soups, are often preserved with high levels of sodium. Always opt for reduced-sodium versions or make soup from scratch.

How to Manage Sodium in Your Poultry Diet

For those watching their sodium intake, focusing on purchasing and preparing unprocessed poultry is the most effective strategy. Here are some actionable tips:

Read the Labels: Always check the nutrition facts panel and ingredient list. Look for terms like 'broth,' 'saline solution,' or 'enhanced' and avoid them if you are limiting sodium.
Choose Fresh and Unprocessed: Opt for fresh, unseasoned cuts of chicken or turkey. This allows you to control exactly how much salt goes into your meal.
Make Your Own Marinades: Packaged marinades and seasoning packets are often packed with salt. Create your own low-sodium flavor combinations using herbs, spices, garlic, onion, lemon juice, or vinegar.
Rinse Canned Products: If using canned chicken or turkey, rinsing the meat can help reduce some of the added sodium.
Use Portion Control: Even with fresh poultry, moderation is key. A 3-ounce serving of skinless white meat is a standard recommendation.

Chicken vs. Turkey: A Sodium Comparison Table


Product Type	Example	Approximate Sodium (per 100g cooked)	Source
Fresh, Unprocessed	Turkey Breast (skinless)	~50 mg
Fresh, Unprocessed	Chicken Breast (skinless)	~74 mg
Fresh Ground	Ground Turkey	~79 mg
Fresh Ground	Ground Chicken	~79 mg
Processed Deli Meat	Processed Turkey Slices	~500-1000 mg+
Processed Deli Meat	Processed Chicken Slices	~500-1000 mg+
Enhanced Poultry	Enhanced Chicken Breast	~100-300 mg+

Note: Sodium levels can vary widely based on brand, recipe, and processing. Always check the specific nutrition label for the most accurate information.

Conclusion: The Final Verdict

So, which is higher in sodium, chicken or turkey? In their natural, unprocessed state, fresh turkey is slightly lower in sodium than fresh chicken, but the difference is negligible for most diets. The real takeaway is that the processing of the meat, not the type of bird, is the overwhelming factor in its sodium content. Processed poultry products like deli meats and enhanced chicken can have sodium levels that are many times higher than their fresh counterparts. For optimal heart health and overall wellness, prioritize fresh, unprocessed chicken and turkey, and be a diligent label-reader to avoid hidden sodium in your poultry purchases. Making this simple switch can help you significantly manage your daily sodium intake without sacrificing flavor or protein.

For additional guidance on heart-healthy eating, consult resources like the American Heart Association which offers excellent information on managing sodium intake.

Frequently Asked Questions

Fresh, unprocessed turkey is generally slightly lower in sodium than fresh, unprocessed chicken. However, the difference is very small, and both are naturally low in sodium before any processing.

The high sodium levels in many poultry products are due to added salt solutions, a process known as brining or enhancing, used to improve flavor and moisture. This is especially common in processed products like deli meat and some raw chicken cuts.

You can identify added sodium by reading the ingredient list on the package. Look for terms like 'broth,' 'saline solution,' or 'enhanced.' To be certain, choose products that explicitly state they are 'all natural' or have no added solution.

Turkey bacon is a processed meat and is often high in sodium, just like pork bacon. The best practice is to always check the nutrition label, as sodium levels can vary significantly between brands.

Not necessarily. Both chicken and turkey deli meats are highly processed and are typically high in sodium. You must compare the nutrition label of specific brands to find the lower-sodium option.

The best way is to buy fresh, unprocessed chicken or turkey and season it yourself. Use herbs, spices, garlic, onion, lemon juice, or vinegar for flavor instead of relying on high-sodium marinades or seasoned packets.

Yes, rinsing canned poultry can help reduce some of the added sodium, though it won't remove all of it. Opting for low-sodium or fresh alternatives is the most effective way to manage your intake.