Why is turkey more healthy than chicken? A Detailed Look

December 26, 2025 •

4 min read

According to nutritional data, a 100g serving of skinless turkey breast generally contains slightly fewer calories and less total fat than an equivalent serving of skinless chicken breast, offering a slight edge for those monitoring intake. This comprehensive comparison explores exactly why turkey is more healthy than chicken in specific nutritional categories.

Quick Summary

A direct nutritional comparison reveals that turkey often has less total fat and fewer calories, especially in white meat cuts. The health winner depends on the specific cut, cooking method, and individual nutritional goals.

Key Points

Fat and Calories: Turkey breast is marginally leaner with slightly fewer calories and less fat than chicken breast.
Dark Meat Comparison: Turkey dark meat is generally leaner and lower in calories than chicken dark meat.
Protein Content: Protein levels are very similar, with skinless white meat cuts being almost identical.
Micronutrient Differences: Turkey is richer in B12, selenium, zinc, and iron, while chicken provides more niacin and vitamins A and E.
Preparation Matters Most: The preparation method, such as removing the skin and opting for baking over frying, significantly impacts the healthiness of both birds.

Poultry is a staple in many diets as a high-quality, lean protein source. For many, the choice between turkey and chicken often comes down to taste or tradition. However, subtle but distinct nutritional differences can make one a marginally better choice depending on your health goals. While both are excellent options, a closer look at the data reveals why turkey, in some respects, may hold a slight advantage over its feathered counterpart.

The Macronutrient Match-up: Calories, Protein, and Fat

The most significant nutritional differences between turkey and chicken are found in their macronutrient profiles, specifically calories, protein, and fat. These values are not uniform across the bird, with white meat and dark meat having notably different compositions.

White Meat vs. Dark Meat

For both birds, white meat (breast) is considerably leaner than dark meat (thighs and legs). Comparing skinless breast cuts, turkey is slightly lower in calories and fat than chicken. For example, a 3-ounce serving of roasted, skinless turkey breast contains roughly 125 calories and 1.7 grams of fat, while the same serving of chicken breast has about 128 calories and 2.7 grams of fat. The protein content, however, is nearly identical in white meat cuts.

For dark meat, the difference is more pronounced. A 100g portion of dark turkey meat typically has less fat and fewer calories than a 100g portion of dark chicken meat. This distinction makes turkey dark meat a more favorable choice than chicken dark meat for those seeking a leaner protein source without compromising on flavor.

Micronutrients: A Deeper Dive

Beyond the basic macronutrients, a comparative look at vitamins and minerals shows that each bird offers different benefits. Both are excellent sources of B vitamins and selenium, but certain nutrients are more abundant in one over the other.

Turkey's Mineral and Vitamin Advantages

Turkey meat, especially the darker cuts, is particularly rich in several key nutrients. It provides higher amounts of:

Vitamin B12: Crucial for red blood cell formation and neurological function.
Selenium: A powerful antioxidant that supports immune and thyroid function.
Zinc: Vital for immune system health and metabolism.
Choline: An essential nutrient for brain and nervous system health.

Turkey also tends to have higher levels of iron than chicken, a vital mineral for oxygen transport in the blood.

Chicken's Mineral and Vitamin Benefits

While turkey may lead in some areas, chicken is not without its own micronutrient strengths. Chicken breast, for instance, contains higher levels of niacin (Vitamin B3), which is essential for energy metabolism. Ground chicken has also been found to be richer in vitamin E than ground turkey. Ultimately, a varied diet is the best way to ensure you receive a wide range of vitamins and minerals from your poultry intake.

The Impact of Preparation

Nutritional statistics for raw meat only tell part of the story. The way you prepare your poultry has a significant impact on its final health profile. While skinless, roasted turkey breast may be the leanest option, cooking either bird with the skin on or using fatty cooking methods can quickly negate any inherent leanness.

Cooking with skin: Eating the skin on chicken or turkey dramatically increases the calorie and fat content.
High-fat preparation: Frying or basting with excessive butter adds extra calories and unhealthy fats. Healthier cooking methods include baking, grilling, and roasting without added fats.
Processed versions: Processed meats like deli slices, sausages, and patties often contain high levels of sodium, preservatives, and fats. Opt for unprocessed cuts whenever possible.

A Quick Comparison Table


Nutritional Aspect (per 100g)	Skinless Turkey Breast	Skinless Chicken Breast	Dark Turkey Meat (Thigh)	Dark Chicken Meat (Thigh)
Calories	~147 kcal	~150 kcal	~165 kcal	~179 kcal
Protein	~30g	~31g	~27.7g	~24.8g
Total Fat	~2g	~3.6g	~6.04g	~8.2g
Iron	Higher	Lower	Higher	Lower
Zinc	Higher	Lower	Higher	Lower
Cholesterol	Lower	Higher	Lower	Higher

Conclusion: Which One Wins?

While turkey often presents a slight nutritional edge, especially in its lower fat and calorie content for comparable cuts and its higher density of certain minerals like zinc and iron, the ultimate victor is not clear-cut. The choice between turkey and chicken largely depends on individual dietary priorities and how the meat is prepared. Both are excellent, lean protein sources that can be incorporated into a balanced diet. If minimizing total fat and calories is the priority, skinless turkey breast is a good choice. If maximizing flavor and getting a slightly different mineral profile is your goal, then either can be used effectively. The key takeaway is to choose lean cuts and focus on healthy cooking methods regardless of which bird you choose.

For more resources on healthy eating habits, consult reliable health information such as the CDC Healthy Eating Guidelines.

Frequently Asked Questions

Turkey is often considered a slightly better option for weight loss due to its lower calorie and fat content, especially in the breast meat. However, both are lean protein sources that support weight management.

The protein content is very similar for skinless white meat cuts like the breast. Dark turkey meat has a slight protein advantage over dark chicken meat, but the overall difference is minimal.

Yes, dark turkey meat is generally leaner with fewer calories than dark chicken meat. For those who prefer dark meat, turkey is the slightly healthier option.

Yes, cooking method is a major factor. Frying or adding fatty sauces will increase the calorie and fat content significantly. Baking, grilling, or roasting without extra fats is a healthier approach.

Each has different strengths. Turkey contains more vitamin B12, folate, selenium, zinc, and iron, while chicken has higher levels of niacin, vitamin A, and vitamin E.

Processed versions of either meat, like deli slices or sausages, are often high in sodium and preservatives, making them less healthy than fresh, unprocessed cuts of either bird.

Yes, both can be part of a healthy diet. The key is balance, choosing lean cuts, and using healthy preparation methods. The best choice often comes down to personal taste and specific nutritional goals.