Post: Chicken vs. Turkey: Which Lean Protein Is Healthier?

Design by Health Both chicken and turkey are great sources of lean protein, high in B vitamins and phosphorus. Turkey has fewer calories and fat and offers more zinc, while chicken is slightly higher in iron. Depending on your dietary goals, either option can fit well into a balanced diet.

Chicken and turkey are popular protein sources. Protein is important for muscle health and helps build bones, cartilage, skin, and blood. It is also essential for making enzymes, hormones, and vitamins.1

Both types of poultry provide similar amounts of protein, but turkey has less fat and more zinc, while chicken contains more calories and iron. Nutrition Comparison

A 100-gram (3.5-ounce) serving of cooked, skinless chicken breast and the same serving of cooked, skinless turkey breast provides:23 Chicken, breast, meat only, cooked, roasted Turkey, breast, meat only, cooked, roasted Calories 165 147 Protein 31 grams (g) 30.1 g Total fat 3.57 g 2.08 g Saturated fat 1.01 g 0.59 g Iron 1.04 milligrams (mg) 0.71 mg Phosphorus 228 mg 230 mg Zinc 1 mg 1.72 mg Selenium 27.6 micrograms (mcg) 30.2 mcg Thiamin (B1) 0.07 mg 0.04 mg Riboflavin (B2) 0.11 mg 0.21 mg Niacin (B3) 13.7 mg 11.8 mg Vitamin B6 0.6 mg 0.81 mg Choline 85.3 mg 84.4 mg Similarities

Both chicken and turkey are high in protein , with chicken providing 31 grams per serving and turkey offering 30.1 grams.32 They also contain the same amount of phosphorus, meeting 81% of the Daily Value (DV).4 Phosphorus is essential for strong bones and teeth.5

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%.6 The meats also contain vitamin B6, which helps your body make antibodies and maintain normal nerve function.7 Chicken delivers 35% of the DV for B6, while turkey provides 47%.423

Chicken and turkey also contain similar amounts of choline, which supports brain function, memory, and muscle control.8 Differences

The main difference between the meats is the calorie and fat content. Chicken has more calories due to its […]

Chicken vs. Turkey: Which Lean Protein Is Healthier?