Which Lean Protein Is Healthier?

Similarities

Both chicken and turkey are high in protein, with chicken providing 31 grams per serving and turkey offering 30.1 grams. They also contain the same amount of phosphorus, meeting 81% of the Daily Value (DV). Phosphorus is essential for strong bones and teeth.

Both are rich in B vitamins like niacin (B3), which supports digestion, skin health, and nerve function. Chicken provides 86% of the DV for niacin, while turkey provides 74%. The meats also contain vitamin B6, which helps your body make antibodies and maintain normal nerve function. Chicken delivers 35% of the DV for B6, while turkey provides 47%.

Chicken and turkey also contain similar amounts of choline, which supports brain function, memory, and muscle control.

Differences

The main difference between the meats is the calorie and fat content. Chicken has more calories due to its higher fat content. Chicken also contains more iron, though only 6% of the DV. Iron helps make hemoglobin, a protein that carries oxygen through your body.

Turkey has more zinc than chicken. Zinc supports your immune system, helps wounds heal, and aids in breaking down carbohydrates.

Dark vs. White Meat

Chicken and turkey breast are considered white meat, while thighs and drumsticks are dark meat.

White meat has less fat and a milder flavor, while dark meat has a richer taste and higher fat content. A 100-gram (3.5-ounce) serving of roasted skinless dark meat chicken contains 178 calories and 8.75 grams of fat, while the same amount of chicken breast has 165 calories and 3.57 grams.

Skin-on vs. Skinless

There’s also a difference between skin-on and skinless poultry, as skinless poultry is leaner. A 100-gram (3.5-ounce) serving of roasted turkey breast with skin contains 189 calories and 7.41 grams of fat. The same amount of skinless roasted turkey breast has 147 calories and 2.08 grams of fat.

Both chicken and turkey are excellent protein sources. Skinless cooked chicken contains slightly more protein, at 31 grams per serving compared to turkey’s 30.1 grams. However, this difference is minimal. Like other animal proteins, chicken and turkey contain all nine essential amino acids (protein building blocks) that your body cannot make.

High-protein foods like chicken and turkey help keep you full. They do this by triggering gut hormones such as glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide tyrosine-tyrosine (PYY), which reduce hunger and regulate appetite.

Whether chicken or turkey is healthier depends on your goals. If you’re looking for lower total calories and fat content, you might choose turkey over chicken. However, both are lean protein sources, especially if you opt for skinless, white meat (breast).

It’s important to include some fat in your diet. Fat provides energy, helps keep your skin and hair healthy, and is necessary for absorbing fat-soluble vitamins A, D, E, and K. It also insulates your body and helps keep you warm.

If you’re trying to limit your fat intake, especially saturated fat for heart health, turkey may be the better option. If you’re looking to increase your calorie intake, such as when trying to gain weight, chicken might be the better choice.

Zinc content is another difference to consider. Turkey provides 16% of the Daily Value for zinc in a 100-gram (3.5-ounce) serving, compared to chicken’s 9%. Most people get enough zinc, but certain groups, especially older adults, may have lower intakes. If zinc is a concern for you, turkey might be the better choice.

Both chicken and turkey are nutritious protein sources. While nutrient content matters, it’s also important to consider your overall diet, rather than focusing on a single food. Factoring in your tastes and enjoyment can help you maintain a balanced diet.

When preparing chicken and turkey, ground or whole, cook the meat to an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius) to kill potential disease-causing bacteria. You can measure the meat temperature with a food thermometer to ensure safety.

Here are a few meal ideas to help you make the most of these healthy proteins:

• Grill, bake, or air-fry skinless chicken or turkey breast for a healthy, lean protein option
• Add chicken or turkey slices to sandwiches or wraps along with leafy greens, tomato slices, avocado, and condiments
• Make turkey or chicken meatballs using whole-grain breadcrumbs and herbs for a filling snack or dinner
• Prepare a chicken or turkey stir-fry with colorful vegetables like bell peppers, broccoli, and carrots
• Add diced turkey or chicken to soups or chili for extra protein and flavor
• Make a turkey or chicken salad with mixed greens, assorted vegetables, and a light vinaigrette dressing

Chicken and turkey are excellent lean protein options. Turkey is slightly leaner and a better source of zinc. Depending on your dietary goals, either option can fit well into a balanced diet.

Whichever you choose, both poultry types are packed with nutrients that support muscle and overall health and promote fullness.