Chicken Vs. Turkey: Which Is Healthier?

Whether chicken or turkey is healthier is a longstanding debate and it’s high time we settle it once and for all.

Both chicken and turkey are known for their high amounts of lean protein, and they’re both affordable options for health-conscious consumers. But there are nuances when it comes to the nutritional value of both birds and which is better for you depends on what part of the chicken or turkey we’re talking about and how each is prepared. 

Chicken nutrition vs. turkey nutrition

In order to get a general understanding of which type of poultry might be healthier, let’s compare apples to apples, or in this case, a 3-ounce serving of skinless chicken to the same amount of skinless turkey. 

According to the USDA Nutrient Database, 3 ounces of cooked, skinless, boneless chicken breast has:

• 128 calories
• 26g of protein
• 2.7g of fat (0.8g saturated fat; 0.7g polyunsaturated fat)
• 88 mg of cholesterol
• 0g of carbohydrates
• 0g of fiber
• 0.39 mg of iron
• 0.77 mg of zinc
• 94 mg of choline

According to the USDA Nutrient Database, 3 ounces of cooked, skinless, boneless turkey breast has:

• 125 calories
• 26g of protein
• 1.7g of fat (0.5g saturated; 0.45g polyunsaturated)
• 68 mg of cholesterol
• 0g of carbohydrates
• 0g of fiber
• 0.6 mg of iron
• 1.46 mg of zinc
• 72 mg of choline

While both birds provide similar nutrients, boneless, skinless turkey is the winner by a hair (or feather). But if you factor in which parts of the chicken or turkey you’re eating and whether or not you’re eating the skin, things change including cholesterol levels.

Which is higher in cholesterol?

We all know dark meat is where these birds really strut their stuff. Dark meat is juicier, more flavorful, and let’s be honest — if your kids aren’t fighting for a drumstick at Thanksgiving, are you even celebrating?

But here’s the rub: dark meat also means more fat and more cholesterol. If you’re keeping an eye on your cholesterol levels, it’s best to stick with the white meat of either bird. And for those folks who enjoy crispy turkey or chicken skin, just know that it will add extra calories and about 4 additional grams of fat. 

According to the USDA Nutrient Database, 3 ounces of cooked, skinless dark meat chicken

• 132 calories
• 21g protein
• 5g of fat (1.3g saturated; 1g polyunsaturated)
• 110 mg cholesterol
• 0g of carbohydrates
• 0g of fiber
• 1 mg of iron
• 2 mg of zinc
• 60 mg of choline

According to the USDA Nutrient Database, 3 ounces of cooked, skinless dark meat turkey

• 147 calories
• 24g protein
• 5g of fat (1.5g saturated; 1.75g monounsaturated)
• 109mg cholesterol
• 0g of carbohydrates
• 0g of fiber
• 1.2 mg of iron
• 3 mg of zinc
• 100 mg of choline

Which has more protein?

As you’ll see from the numbers above, skinless chicken and turkey breast are neck and neck (pun intended) when it comes to protein per serving. It’s only when you compare dark meat chicken and turkey that you’ll see that turkey has a small advantage (3g to be exact) when it comes to protein.

Both birds are considered to be excellent sources of protein, and also deliver on important nutrients like iron, zinc and selenium, which are all involved in keeping our immune system at its peak. 

Which is easier to digest?

Both birds are comparable when it comes to digestion. Unlike red meat, most people are able to easily digest both turkey and chicken. Just keep in mind that the fat in the skin makes it take longer to digest.

There is a protein digestibility score called PDCAAS (Protein Digestibility Corrected Amino Acid Score) that compares the amino acids in a given food to the amino acids our bodies require. A score of 1 is considered to be perfect, meaning that the protein provides all the amino acids required for growth and maintenance. Chicken breast has a score of 0.93 and turkey breast has a score of 0.91, making chicken slightly more perfect. 

Is organic chicken and turkey healthier?

If you’re a consumer who is trying to lower their exposure to pesticides and antibiotics, it’s likely that you’re buying organic poultry, at least sometimes. But is it actually better for you? 

In order to receive the USDA Organic label, poultry must be fed 100% organic feed, cannot be given antibiotics, and must have access to outdoor space. And if that sounds like something you value in your meals, organic is the way to go.

When it comes to cost, on average, you’ll currently pay about $4 more per pound for organic chicken breast and about $2 more per pound for organic turkey breast.

All poultry raised in the US is inspected by the USDA or by state systems with the same standards as the USDA and checked to make sure they are disease-free. 

Additionally, no hormones are used in the production of poultry in the US. 

Bottom line

Both chicken and turkey are truly excellent choices for health conscious consumers and both deserve a spot on your plate. But if you prefer dark meat and you’re trying to max out your daily protein intake, then turkey edges out chicken by a wing. Plus, it contains more choline, a nutrient that’s vital for brain health and memory.