Both turkey and chicken are lean, low-fat sources of protein that can be healthy additions to a balanced diet. But is one better for you than the other? There are some differences in their nutrition profiles that may make one a slightly better choice depending on your needs.
Nutrition Basics
Turkey and chicken are both rich in protein, with each 4-ounce serving of cooked meat providing around 30 grams. Protein is essential for building and repairing muscles and tissues as well as supporting a healthy immune system.
Turkey and chicken are also good sources of important vitamins and minerals like:
- Niacin (vitamin B3)
- Vitamin B6
- Phosphorus
- Selenium
- Zinc
Additionally, they contain minimal carbohydrates. This makes them a go-to choice for many low-carb diets.
Calories and Fat
When it comes to calories and fat, turkey has a slight edge over chicken:
Turkey Breast | Chicken Breast | |
---|---|---|
Calories | 158 | 165 |
Total Fat | 1 g | 3.6 g |
As you can see, turkey breast is a bit lower in both calories and fat compared to chicken breast. However, the difference is small. Both can be included as part of an overall healthy eating pattern.
Vitamins and Minerals
Turkey and chicken have slightly different vitamin and mineral profiles:
Turkey Breast (4 oz cooked) | Chicken Breast (4 oz cooked) | |
---|---|---|
Niacin | 11 mg | 8.7 mg |
Vitamin B6 | 0.8 mg | 0.6 mg |
Phosphorus | 227 mg | 198 mg |
Selenium | 31 mcg | 30.5 mcg |
Zinc | 2.7 mg | 1 mg |
As shown, turkey contains slightly more niacin, vitamin B6, phosphorus and zinc than chicken. However, the amounts of both meats are good sources of these nutrients.
Key Point
While turkey contains slightly higher amounts of some vitamins and minerals, both meats are healthy sources of these nutrients.
Saturated Fat
One area where turkey stands out is in its saturated fat content. Saturated fat has been linked to increased LDL (bad) cholesterol levels when consumed in excess.
A 4-ounce serving of turkey breast contains just 0.7 grams of saturated fat, while the same amount of chicken breast has 1.7 grams.
If minimizing saturated fat is a priority, turkey may be a better choice for you.
Key Point
Turkey contains less than half the amount of saturated fat as chicken.
Other Nutrients
Here are some other differences in nutrients between turkey and chicken:
- Choline: Turkey provides more, with 77 mg versus chicken’s 66 mg per 4 ounces cooked.
- Iron: Turkey has slightly less than chicken, with 1 mg versus 1.1 mg per 4 ounces cooked.
- Potassium: Chicken is higher, with 292 mg versus turkey’s 218 mg per 4 ounces cooked.
Overall these differences are minor. Both meats can be part of a diet adequate in these nutrients.
Key Point
The differences in choline, iron and potassium content between turkey and chicken are small.
Weight Control
Both turkey and chicken are lean options that can help support a healthy weight when included as part of a balanced diet.
Some research suggests turkey may have a slight edge when it comes to weight loss:
- One study found eating turkey instead of beef or pork resulted in less calorie intake and greater satiety after meals.
- Another study linked eating poultry, including turkey, with better weight loss maintenance over 3 years compared to red meat.
So if you’re following a diet for weight management, turkey is a smart choice. That said, chicken remains a great option too.
Key Point
Both turkey and chicken can aid weight control. Turkey may offer slightly more benefits for weight loss, but chicken is still a healthy choice.
Health Benefits
Eating poultry, including both turkey and chicken, has been linked to multiple health benefits:
- Heart health: Observational studies link poultry intake to improved cholesterol levels and lower heart disease risk.
- Cancer prevention: Some research shows poultry may help lower cancer risk compared to red meat.
- Brain health: The nutrients in poultry like vitamin B6 and niacin may help reduce dementia risk.
Overall the differences between turkey and chicken for health are likely small. Both are considered healthy meat choices.
Key Point
Turkey and chicken consumption have both been linked to benefits for heart health, cancer prevention and brain function.
Downsides
There are a few potential downsides to eating turkey and chicken:
- They are common food allergens, especially in children.
- Overcooking poultry may produce heterocyclic amines that are potential carcinogens.
- Poultry contains purines that can worsen gout in those susceptible.
- Some processed turkey and chicken contain added sodium.
In moderation, though, neither turkey or chicken is considered unhealthy for most people.
Key Point
Potential downsides of turkey and chicken are minimal for most people eating moderate amounts.
Environmental Impact
Some research has looked at the differences in environmental impact between turkey and chicken:
- One study found turkey production contributes less greenhouse gas emissions than chicken.
- However, another study found the land use and pollution impacts were higher for turkey.
Overall, both turkey and chicken have markedly lower environmental footprints compared to beef production.
Key Point
More research is needed into the environmental impacts of different poultry farming systems.
Cost
On average, turkey costs slightly more than chicken. According to the USDA, the average price per pound of:
- Whole frozen turkey: $1.47
- Boneless turkey breast: $4.86
- Whole chicken: $1.42 per pound
- Boneless chicken breast: $3.73
However, prices can vary based on sales, specials and where you shop. Watch for discounts to maximize savings on either.
Key Point
Turkey tends to be slightly more expensive than chicken, but look for sales and store specials on both to help cut costs.
Taste Preferences
The taste and texture of turkey and chicken are somewhat different:
- Turkey meat is darker in color than chicken.
- Turkey is sometimes described as more savory, rich and juicy compared to chicken.
- Chicken is typically more tender and mild tasting than turkey.
So your personal taste preferences may make one stand out over the other. Consider which you enjoy more.
Key Point
Turkey has a richer, more savory flavor, while chicken is milder and more tender. Personal taste may dictate which you prefer.
Conclusions
In most ways, turkey and chicken are fairly comparable nutritionally. Here are some key conclusions:
- Both are lean sources of high-quality protein.
- Turkey contains slightly less fat and saturated fat.
- Nutrient differences are minor overall.
- Turkey may offer some additional benefits for weight loss.
- They provide similar health benefits.
- Environmental impacts need more research.
- Turkey costs slightly more than chicken.
- Turkey has a richer, meatier flavor.
Based on the nutritional profile and health benefits, turkey can be considered slightly better for you than chicken. However, both remain healthy choices that can be eaten in moderation as part of a balanced diet.
The best option may come down to your taste preferences as well as budget considerations. Rotate both turkey and chicken into your meal planning for variety.