Turkey vs. Chicken: Which One Is Better for Your Health?
Key takeaways:
Turkey and chicken are types of poultry with very similar nutrient profiles.
The exact nutrients in turkey and chicken vary depending on which part of the bird you’re eating. But they’re both rich in protein, vitamins, and minerals — while being low in fat and calories.
There aren’t significant differences in the health benefits of chicken and turkey, so which one you choose is a matter of personal preference.
Chicken has been the most consumed meat in the U.S. since the early 2000s. And turkey is also very popular, especially around Thanksgiving time.
Both turkey and chicken are lean sources of animal protein. And they provide plenty of other vitamins and minerals. The two types of meat seem similar in many ways. But what’s the difference between turkey and chicken when it comes to your health? Let’s take a closer look at the nutrients each has to offer.
Health benefits of turkey and chicken
Though chicken and turkey meat come from two different birds, they offer similar benefits, including:
High protein
Minerals, such as iron, zinc, phosphorus, and selenium (which also serves as an antioxidant)
Choline, which supports brain and heart health
B vitamins, which help your body turn food into energy
A low amount of calories per serving
What’s more, chicken and turkey meat have similar appearances and flavors. These similarities mean they’re often interchangeable in recipes. But do they offer the same nutrition?
Turkey vs. chicken nutritional differences
The nutritional content in chicken and turkey depends on which part of the bird you’re eating. With both meats, white meat (like the breast) contains less fat and calories, while dark meat (from the thigh and drumstick) is juicier and higher in fat and calories.
The table below compares the nutrients in a 3 oz serving of roasted chicken and roasted turkey.
Best foods to build muscle: High-protein foods –– including poultry, fish, and tofu –– provide amino acids that help your body build and repair muscle.
Quick, easy ways to eat more protein: Strategies for adding protein to your diet include swapping in high-protein grains, using protein powder, and prepping meals in advance.
Is red meat bad for you? Red meat has some benefits for health, since it’s high in protein, B vitamins, and iron. But eating high amounts of it increases your risk for certain health conditions.
(Percentages are based on the daily value or DV, or how much of a nutrient you’re recommended to eat per day.)
Nutrient (per 3 oz) | ||||
Calories | 140 | 197 | 125 | 147 |
Total fat: Saturated fat: | 3 g 1 g | 12.5 g 3.5 g | 2 g 0.5 g | 5 g 1.5 g |
Carbohydrates | 0 g | 0 g | 0 g | 0 g |
Fiber | 0 g | 0 g | 0 g | 0 g |
Sugar | 0 g | 0 g | 0 g | 0 g |
Protein | 26 g | 20 g | 26 g | 24 g |
Iron | 0.9 mg (5% DV) | 0.9 mg (5% DV) | 0.6 mg (3% DV) | 1.2 mg (7% DV) |
Phosphorus | 194 mg (16% DV) | 184 mg (15% DV) | 196 mg (16% DV) | 180 mg (14% DV) |
Selenium | 24 mcg (43% DV) | 22 mcg (39% DV) | 26 mcg (47% DV) | 27 mcg (49% DV) |
Zinc | 0.9 mg (8% DV) | 1.5 mg (13% DV) | 1.5 mg (13% DV) | 3 mg (27% DV) |
Niacin (Vitamin B3) | 12 mg (73% DV) | 5 mg (31% DV) | 10 mg (62% DV) | 6 mg (36% DV) |
Vitamin B5 | 0.8 mg (16% DV) | 1 mg (21% DV) | 0.8 mg (15% DV) | 0.9 mg (17% DV) |
Vitamin B6 | 0.5 mg (30% DV) | 0.4 mg (21% DV) | 0.7 mg (40% DV) | 0.4 mg (22% DV) |
Vitamin B12 | 0.3 mg (12% DV) | 0.4 mg (16% DV) | 0.3 mg (14% DV) | 1.4 mg (58% DV) |
Choline | 73 mg (13% DV) | 57.5 mg (10% DV) | 72 mg (13% DV) | 82 mg (15% DV) |
Let’s take a deeper look at some of the nutrients in turkey and chicken to see how the two meats stack up.
Protein
The winner: It’s a tie.
When it comes to white meat, chicken and turkey have the same amount of protein, with 26 g per 3 oz serving. The dark meat — from both birds — offers slightly less protein per serving. But dark turkey meat has a bit more protein than dark chicken meat.
Your body needs protein for many functions, including:
Building and repairing tissues
Supporting your immune system
Helping with daily metabolism
Making hormones
Supporting weight management by helping you feel full, increasing the amount of calories your body burns, and reducing your appetite
Both chicken and turkey are considered complete proteins. This means they contain all nine essential amino acids that the body needs but can’t make on its own. Complete proteins are considered the highest-quality protein sources because the body can easily digest and absorb them.
Fat
The winner: Turkey breast
Turkey breast contains the least amount of total fat per serving. But chicken breast is very close behind.
Both turkey and chicken are considered lean protein sources. Most of the fat they contain is unsaturated fat — the healthier kind of fat. Note that darker cuts of turkey and chicken are higher in total fat and saturated fat. Saturated fats can raise cholesterol levels and are associated with an increased risk of heart disease. Still, even dark meat from turkey and chicken are pretty low in saturated fat. And they contain less saturated fat than red meat.
To be clear, having some saturated fat in your diet isn’t harmful, especially when it’s part of an overall balanced eating pattern. The Dietary Guidelines for Americans (DGA) recommends limiting saturated fat to no more than 10% of your total daily calories. For a person who eats 2,000 calories per day, this equals about 20 g of saturated fat per day.
As for total fat (unsaturated and saturated fat combined), experts recommend aiming for a limit of 20% to 35% of your total calories per day. For someone eating 2,000 calories a day, this equals 44 g to 78 g of total fat per day.
Calories
The winner: Turkey breast
Turkey breast has the fewest calories, with just 125 calories per 3 oz serving.
Still, all four cuts of chicken and turkey meat are considered low in calories, with under 200 calories per serving. For comparison, a 3 oz serving of roasted ham provides 232 calories, and braised beef short ribs has 400 calories.
Vitamins and minerals
The winner: It depends.
All cuts of turkey and chicken provide lots of essential vitamins and minerals. The two meats contain many of the same nutrients in similar amounts, with a few exceptions:
Dark turkey meat is higher in vitamin B12 (which helps form red blood cells and DNA), zinc (which supports the immune system), and choline than the other cuts of poultry.
Chicken breast contains more niacin (also called vitamin B3), which helps turn food into energy, among other functions.
Which should you choose?
Either one. Turkey and chicken are both nutrient-dense options. Both can be part of a nutritious and balanced diet.
Which one you choose may depend on factors, such as:
Your personal taste preference
Cost
Availability
What recipe you’re using
Your current health needs or goals
Frequently asked questions
Both turkey and chicken are excellent lean-protein options that can support muscle growth. Both are complete proteins. This means that they provide all the amino acids your body needs for muscle growth and repair. In fact, turkey and chicken have a nearly identical protein digestibility score. This is a measure of how well a protein is digested and utilized by your body after you eat it.
It’s a matter of personal preference. Many people describe turkey as being richer in taste, while chicken is milder. But both types of poultry are great for grilling, baking, or roasting. If you’re roasting an entire bird, keep in mind that turkey usually takes longer than chicken, since it tends to be bigger. The longer roasting time required for a whole turkey also means that the meat is prone to drying out. Try marinating your turkey to help keep it moist. Poultry can be refrigerated for up to 2 days soaking in a marinade.
The bottom line
Both chicken and turkey are lean, high-protein meats. The exact nutrient profile varies depending on which part of the bird you’re eating. In many cases, turkey and chicken have similar amounts of fat, calories, vitamins, and minerals. But turkey is higher in vitamin B12, zinc, and choline. Chicken is higher in niacin. And when it comes to dark cuts of meat, chicken has more than double the fat of turkey. Still, most of the fat both meats contain is healthy unsaturated fat. So you can feel free to enjoy whichever poultry you like best.
Why trust our experts?
References
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Hertzler, S. R., et al. (2020). Plant proteins: Assessing their nutritional quality and effects on health and physical function. Nutrients.
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