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When it comes to lean protein, both chicken and turkey provide similar amounts of protein and essential nutrients, such as B vitamins, zinc, and selenium. But is one a better source of protein than the other? Here’s how chicken and turkey stack up, gram for gram.
Chicken and turkey are among the best sources of protein you can eat, packing around 25 grams per 3-ounce serving.
Turkey is slightly higher in protein than chicken, containing about 0.4 grams more per 3-ounce serving, but the difference is minimal.
Chicken and turkey are both considered high-quality, complete protein sources, meaning they contain all nine essential amino acids your body must obtain from food.
Because they’re animal proteins, chicken and turkey also offer excellent protein digestibility, which refers to how efficiently your body can absorb and use the amino acids proteins provide.
In addition to supporting a healthy body composition and strong bones, eating more high-protein foods, like chicken and turkey, can stimulate weight loss and promote healthy blood sugar levels by slowing the release of sugar into the bloodstream and stimulating the release of satiety hormones.
If you’re focused on calorie and fat intake, turkey, especially breast meat, is a better choice than chicken.
A 3-ounce serving of turkey breast contains 25 fewer calories and about 3 grams less fat than the same serving of chicken, making it a leaner choice.
Though this difference is small, it can add up over time if you’re regularly choosing poultry as your main protein source.
Both chicken and turkey are rich in B vitamins and minerals, like selenium.
Turkey is a better source of B3, B12, and choline, while chicken is a better source of B6. B vitamins are essential for turning your food into energy and play many other important roles in health.
Chicken and turkey are also excellent sources of selenium, a mineral that acts as a powerful antioxidant, protecting cells against oxidative damage. Selenium is also required for immune health and thyroid function.
Turkey edges out chicken when it comes to zinc, a nutrient needed for immune health and thyroid function.
Here’s the nutrition comparison between a 3-ounce serving of chicken breast and turkey breast.
Chicken Breast
Turkey Breast
Calories
150
125
Carbs
0
0
Fat
4.63 grams (g)
1.77 g
Cholesterol
81.6 milligrams (mg)
68 mg
Protein
25.2 g
25.6 g
Niacin (B3)
8.59 mg, 53.6% of the Daily Value (DV)
10 mg, 62.5% of the DV
Pyridoxine (B6)
0.72 mg, 42% of the DV
0.68 mg, 40% of the DV
B12
0.15 micrograms (mcg), 6.25% of the DV
0.33 mcg, 13.7% of the DV
Choline
64.3 mg, 11.7% of the DV
71.7 mg, 13% of the DV
Zinc
0.76 mg, 6.9% of the DV
1.46 mg, 13.3% of the DV
Selenium
25.5 mcg, 46.3% of the DV
25.7 mcg, 46.7% of the DV
Chicken and turkey are both nutrient-rich, providing protein, B vitamins, and minerals, like selenium.
However, turkey is higher in most B vitamins, except for B6, and is a better source of selenium and zinc.
When it comes to protein, chicken and turkey are nearly identical, but there are a few key nutritional differences that might influence which one you choose.
Choose turkey if you’re watching your fat and calories: Both of these protein sources are low in calories and fat, but turkey breast is a lower-fat, lower-calorie option.
Choose turkey if you want more micronutrients: Turkey contains higher amounts of many vitamins and minerals, including choline, B3, B12, and zinc.
Choose either, or both, if your goal is to increase your protein intake: Chicken and turkey offer almost the same amount of protein, making them equally strong choices for increasing this essential macronutrient in your diet.
While you don’t have to choose between turkey and chicken as they’re both nutritious, it’s important to consider their different tastes.
Turkey, especially darker cuts of meat, has a richer, more distinct flavor than chicken, which has a more neutral taste.
Depending on what you’re cooking, one may simply suit the dish better than the other.
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