Chicken vs Turkey
Chicken and turkey breast are two of the most popular lean proteins, and both are excellent choices for building muscle, staying full and managing weight. They are remarkably similar, but there are small differences in calories, fat and certain nutrients. Here is how they compare.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Chicken breast | Turkey breast |
|---|---|---|
| Calories | 165 kcal | 135 kcal |
| Protein | 31 g | 30 g |
| Carbs | 0 g | 0 g |
| Fat | 3.6 g | 1 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Omega-3 | 0.03 g | 0.02 g |
| Iron | 0.7 mg | 1.4 mg |
| Calcium | 5 mg | 12 mg |
| Potassium | 256 mg | 239 mg |
| Magnesium | 29 mg | 28 mg |
| Vitamin C | 0 mg | 0 mg |
| Zinc | 1 mg | 1.2 mg |
| Vitamin B12 | 0.3 mcg | 0.4 mcg |
The verdict
Both are outstanding lean proteins with around 30 g of protein per 100 g and very little fat. Turkey breast is slightly leaner and lower in calories, with a touch more iron, while chicken breast is more widely available, versatile and often cheaper. The differences are small, so for most people it comes down to taste, price and what you have to hand. Both are ideal high-protein, low-fat choices.
Choose chicken breast for versatility, wide availability and value, with excellent lean protein.
Choose turkey breast for slightly fewer calories and fat, and a little more iron.
Frequently asked questions
Frequently asked questions
Is chicken or turkey healthier?
Both are excellent lean proteins and very similar nutritionally. Turkey breast is marginally leaner and lower in calories, with slightly more iron, while chicken breast is a little more versatile and widely available. Neither is clearly healthier, so both fit a high-protein diet well.
Which has more protein, chicken or turkey?
They are almost identical, both around 30 to 31 g of protein per 100 g cooked. Both are among the best lean protein sources for building muscle and staying full.
Which is better for weight loss?
Both are excellent for weight loss thanks to high protein and low fat. Turkey breast has a very slight edge on calories and fat, but the difference is small. Portion size and cooking method matter far more than the choice between them.
Is turkey lower in fat than chicken?
Slightly. Skinless turkey breast is a touch leaner than skinless chicken breast, though both are very low in fat. Removing the skin and avoiding frying keeps either one lean.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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