Turkey vs. Chicken: White Meat and Protein
Chicken and turkey are both poultry meats that provide a healthy protein source.
Protein is a crucial part of your diet. Protein is within every aspect of your body - muscles, skin, hair, cells, and enzymes. Protein helps your body to heal and build new tissues or cells.1
Eating appropriate protein amounts is essential to life.1
This article dives into the main differences and similarities between turkey and chicken and explains their nutritional facts and benefits.
Both chicken and turkey provide healthy protein. Generally, chicken tends to be higher in vitamin B6 and pantothenic acid, and turkey tends to be lower in calories, fat, and sodium while having more zinc, niacin, and vitamin B12.
Key Insights on Poultry Consumption
Over the past twenty years, poultry has become the world’s most consumed animal protein source. Poultry meat includes chicken, turkey, duck, and geese. Chicken and turkey make up the largest portion of poultry consumption globally and in the United States.2
Global poultry imports reached 14.2 million metric tons in 2021 and are expected to grow to 17.5 million by 2031. Pork and beef are increasing steadily but still lower than poultry.2
In the United States, the USDA reports that the average adult ate 96.8 pounds of chicken in 2021. Americans eat chicken almost double that of beef and pork.3
Americans eat less turkey than chicken at about 15.3 pounds per person in 2021. Interestingly, turkey consumption has doubled since 1970 as more people use ground turkey instead of ground beef.4
Poultry consumption has increased for various reasons – it is more affordable than beef, has a quicker growing time than other animals, and has some nutritional positives.
Turkey Meat Cuts vs. Chicken Cuts
Since turkey and chicken are both birds, they have similar cuts of meat. Most people describe chicken or turkey cuts as dark or white meat.
The amount of myoglobin characterizes whether it is white or dark meat. More myoglobin is needed in muscles that do a lot of work.5
Walking is the main work for chickens and turkeys; they fly less than other poultry. This makes the breast meat lighter in color due to less myoglobin, and the legs are darker since they have more myoglobin.5
This table details the nutrition differences and similarities in 3.5 ounces (100 gm) of different cuts of meat.
| Turkey breast (white meat, no skin)6 | Chicken breast (white meat, no skin)7 | |
|---|---|---|
| Calories | 147 calories | 161 calories |
| Protein | 30 g | 30 g |
| Total Fat | 2.1 g | 3.5 g |
| Saturated Fat | 0.6 g | 0.75 g |
| Iron | 0.7 mg (4% DV) | 0.45mg (2% DV) |
| Sodium | 99 mg (4% DV) | 360mg (26% DV) |
| Niacin | 11.8 mg (74% DV) | 10.3 mg (63% DV) |
| Vitamin B6 | 0.8 mg (62% DV) | 0.87 mg (67% DV) |
| Zinc | 1.7 mg (16% DV) | 0.9 mg (8% DV) |
| Cholesterol | 80 mg (27%) | 98 mg (33% DV) |
| Turkey (dark meat, no skin)8 | Chicken (dark meat, no skin)9 | |
|---|---|---|
| Calories | 173 calories | 178 calories |
| Protein | 27.7 g | 23.2 g |
| Total Fat | 6 g | 8.7 g |
| Saturated Fat | 1.8 g | 2.4 g |
| Iron | 1.4 mg (8 % DV) | 1.3 mg (8% DV) |
| Sodium | 104 mg (4% DV) | 95 mg (4% DV) |
| Niacin | 7 mg (44% DV) | 6 mg (38% DV) |
| Vitamin B6 | 0.44mg (34% DV) | 0.3 mg (23 % DV) |
| Zinc | 3.5 mg (32 % DV) | 2.1mg (19% DV) |
| Cholesterol | 128 mg (42% DV) | 75 mg (25% DV) |
Protein is comparable among white meat cuts at 30 g in a 3.5-ounce serving. Protein content is slightly lower in the dark meat cuts, while fat content is higher. Calories and fat are lower in the turkey meat than the chicken cuts, which often gives a drier texture to the turkey.
Overall, both chicken and poultry provide similar nutrients in slightly different amounts.
Turkey Broth vs. Chicken Broth: Which Is Better?
Bone broth (or stock) and broth are liquid bases for many recipes.
The key word to distinguish between the two is “bone.” Bone broth or stock is made by combining the animal bones, meat left on the bones, and the connective tissue and simmering it in water for many hours. Bone broth or stock is heartier and can be used alone or with other components to make a meal.
The broth combines the meat (no bones), spices, and vegetables and simmer for fewer hours than a bone broth or stock. They are generally lighter and provide a liquid to mix your ingredients in.
Turkey broth uses turkey meat, whereas chicken broth uses chicken meat. The resulting flavor relies on the meat used.
You would use chicken or turkey bones to make a bone broth or stock. Again, the flavor reflects turkey or chicken, depending on the bones used.
One cup of commercial turkey broth provides:11
- 19 calories
- 5 g of protein
- 2% DV of iron
- 4% DV of sodium
One cup of commercial chicken broth provides the following:12
- 10 calories
- 1 g of protein
- 2% DV of iron
- 24% DV of sodium
Chicken broth is slightly lower in calories and contains more sodium, whereas turkey broth is higher in protein.
Since the nutritional components are similar, flavor preference is the main deciding factor between chicken or turkey broths.
If you were trying to increase protein intake, turkey broth would be a better choice. Sodium content is higher in chicken broth; you could choose a lower salt version of chicken broth or use turkey broth.
Limited research exists on broth and humans. Preliminary research shows that components found in bone broth can support digestive health by reducing cell damage, enhancing the immune response, and providing small amounts of easily digestible nutrients.13,14,15
Hot drinks and soups relieve nasal congestion and reduce mucous production.16 These unpleasant side effects of illness can be alleviated by drinking broths.
A nutritious broth alone or with noodles, chicken, and vegetables can help you feel better sooner.
Turkey vs. Chicken Cost
The price difference and availability influence why people choose chicken over turkey. Turkey is more seasonal and available in November and December, whereas chicken is available year-round in all grocery stores.
Boneless chicken breast costs about $4.18 per pound9, whereas boneless turkey breast is around $6.49 per pound10. Boneless turkey breast is harder to find unless you buy a whole turkey or use a butcher shop.
Buying a whole turkey is more affordable. But now you have 15 to 30 pounds of turkey to eat! Chickens are smaller birds and provide about 5 pounds of meat. It is more practical for most people to purchase chickens due to their size and availability. Their cost is a less critical factor.
Turkey vs. Chicken Nutrition Facts
This next section will dive a little deeper to compare the nutritional content of turkey and chicken. We will also look at their vitamins and minerals.
Both turkey and chicken provide the same amount of protein per serving and offer a rich protein source. Turkey has fewer calories due to the low-fat content.
This makes turkey a good option for people monitoring their calorie and fat intake closely.
When looking at the types of fat in each meat source, they are both low in saturated fat and trans fats and contain similar amounts of mono- and polyunsaturated fats. All are optimal levels beneficial to health.
Like most meat, turkey and chicken are not a source of carbs, fiber, or sugar.
Compared to turkey, chicken has a slightly higher amount of cholesterol and sodium. Individuals monitoring their sodium intake should keep in mind chicken contains sodium.
| Turkey breast (white meat, no skin)6 | Chicken breast (white meat, no skin)7 | |
|---|---|---|
| Calories | 147 calories | 161 calories |
| Protein | 30 g | 30 g |
| Total Fat | 2.1 g | 3.5 g |
| Saturated Fat | 0.6 g | 0.75 g |
| Trans Fat | 0.02 g | 0.1 g |
| Monounsaturated Fat | 0.63 g | 0.93 g |
| Polyunsaturated Fat | 0.53 g | 0.57 g |
| Cholesterol | 80 mg (27%) | 98 mg (33% DV) |
| Sodium | 99 mg (4% DV) | 360 mg (26% DV) |
| Total Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
Glycemic Index
Both turkey and chicken are low glycemic index foods (glycemic index of 0) due to the absence of carbohydrates and high protein content. All un-breaded meats have a glycemic index of 0.
Protein sources are essential to meals to help stabilize blood sugar levels and keep you full longer. Adequate intake of protein at meals and snacks can help with weight loss.
Turkey Optimal Glucose Range
Chicken Optimal Glucose Range
Vitamins
Since both types of meat are from birds, they have similar vitamins. Both turkey and chicken provide equal amounts of vitamin B6 and riboflavin.
When looking closer, chicken meat is the richest in pantothenic acid. On the other hand, turkey meat contains more niacin and vitamin B12.
| Turkey breast (white meat, no skin)6 | Chicken breast (white meat, no skin)7 | |
|---|---|---|
| Niacin | 11.8 mg (74% DV) | 10.3 mg (63% DV) |
| Vitamin B6 | 0.8 mg (62% DV) | 0.87 mg (67% DV) |
| Riboflavin | 0.21 mg (16% DV) | 0.21 mg (16% DV) |
| Pantothenic acid | 0.9 mg (18% DV) | 1.58 mg (32% DV |
| Thiamin | 0.04 mg (3% DV) | 0.09 mg (7% DV) |
| Vitamin B12 | 0.39 mcg (16% DV) | 0.18 mcg (7% DV) |
Minerals
There are only two significant differences in minerals between turkey and chicken. Turkey is richer in zinc and iron, whereas chicken is higher in sodium.
Other than that, the similarities between the two meats are identical for magnesium, phosphorus, potassium, and copper; both are exceedingly rich in selenium.
| Turkey breast (white meat, no skin)6 | Chicken breast (white meat, no skin)7 | |
|---|---|---|
| Iron | 0.7 mg (4% DV) | 0.45 mg (2% DV) |
| Sodium | 99 mg (4% DV) | 360 mg (26% DV) |
| Zinc | 1.7 mg (16% DV) | 0.9 mg (8% DV) |
| Magnesium | 32 mg (8% DV) | 28 mg (7% DV) |
| Phosphorus | 230 mg (18% DV) | 229 mg (18% DV) |
| Potassium | 249 mg (10% DV) | 359 mg (14% DV) |
| Copper | 0.063 mg (7% DV) | 0.047 mg (5% DV) |
| Selenium | 30.2 mcg (55% DV) | 30.6 mcg (55% DV) |
