Which Has More Protein, Fat, and Nutrients?
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When it comes to lean protein, chicken and turkey provide similar amounts of protein and essential nutrients, such as B vitamins, zinc, and selenium. But is one a better source of protein than the other? Here’s how chicken and turkey compare, gram for gram.
Chicken and turkey are among the best sources of protein you can eat, with about 25 grams per 3-ounce serving.
Turkey is slightly higher in protein than chicken, containing about 0.4 grams more per 3-ounce serving, but the difference is minimal.
Both chicken and turkey are considered high-quality, complete sources of protein, meaning they contain all nine essential amino acids your body needs to get from food.
Because they are animal proteins, chicken and turkey also offer excellent protein digestibility, which refers to how efficiently your body can absorb and use the amino acids provided by protein.
In addition to supporting healthy body composition and strong bones, eating more protein-rich foods, like chicken and turkey, can boost weight loss and promote healthy blood sugar levels by slowing the release of sugar into the blood and stimulating the release of satiety hormones.
If you’re focused on calorie and fat intake, turkey, especially breast, is a better choice than chicken.
A 3-ounce serving of turkey breast has 25 fewer calories and about 3 fewer grams of fat than the same serving of chicken, making it a leaner choice.
Although this difference is small, it can add up over time if you regularly choose poultry as your primary protein source.
Chicken and turkey are rich in B vitamins and minerals, such as selenium.
Turkey is a better source of B3, B12 and choline, while chicken is a better source of B6. B vitamins are essential for turning your food into energy and play many other important roles in health.
Chicken and turkey are also excellent sources of selenium, a mineral that acts as a powerful antioxidant, protecting cells against oxidative damage. Selenium is also necessary for immune health and thyroid function.
Turkey edges out chicken when it comes to zinc, a nutrient necessary for immune health and thyroid function.
Here is the nutritional comparison between a 3 ounce serving of chicken breast and turkey breast.
| Chicken breast | Turkey breast | |
| Calories | 150 | 125 |
| Crabs | 0 | 0 |
| Fat | 4.63 grams (g) | 1.77g |
| Cholesterol | 81.6 milligrams (mg) | 68mg |
| Protein | 25.2g | 25.6g |
| Niacin (B3) | 8.59 mg, 53.6% Daily Value (DV) | 10 mg, 62.5% of DV |
| Pyridoxine (B6) | 0.72 mg, 42% of DV | 0.68 mg, 40% of DV |
| B12 | 0.15 micrograms (mcg), 6.25% of DV | 0.33 mcg, 13.7% of DV |
| Choline | 64.3 mg, 11.7% of DV | 71.7 mg, 13% of DV |
| Zinc | 0.76 mg, 6.9% of DV | 1.46 mg, 13.3% of DV |
| Selenium | 25.5 mcg, 46.3% of DV | 25.7 mcg, 46.7% of DV |
Both chicken and turkey are nutrient-dense, providing protein, B vitamins and minerals, like selenium.
However, turkey is higher in B vitamins, except B6, and is a better source of selenium and zinc.
When it comes to protein, chicken and turkey are almost identical, but there are a few key nutritional differences that might influence your choice.
- Choose turkey if you’re watching your fat and calories: Both of these protein sources are low in calories and fat, but turkey breast is a low-fat and low-calorie option.
- Choose turkey if you want more micronutrients: Turkey contains higher amounts of many vitamins and minerals, including choline, B3, B12, and zinc.
- Choose one or both if your goal is to increase your protein intake: Chicken and turkey offer almost the same amount of protein, making them equally effective choices for increasing this essential macronutrient in your diet.
While you don’t have to choose between turkey and chicken because they’re both nutritious, it’s important to consider their different tastes.
Turkey, especially darker cuts of meat, has a richer, more distinct flavor than chicken, which has a more neutral taste.
Depending on what you’re cooking, one may simply suit the dish better than the other.
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