Beef and turkey are generally similar in protein and cholesterol content. However, beef contains approximately two times more fats.
Beef is higher in calories, iron, potassium, selenium, Vitamin A, Vitamin D, and Vitamin B12. Also, it contains less sodium than turkey meat.
On the other hand, turkey meat provides more protein, magnesium, and phosphorus. In addition, it has less saturated fat than beef.
Turkey or beef? It is often hard to decide what to eat and what is healthier. The first is the worlds second most popular poultry meat, but the second is more traditional. Here we will explore the two scientifically, focusing on nutrition and health.
Beef is classified as red meat due to its high myoglobin and, therefore, iron content. Some think of turkey as red meat due to its darker color than other poultry, but is it red meat? Turkey is considered white meat and is lighter in color than beef, so it has a lower content of myoglobin and iron bound to it.
Meat characteristics can vary depending on the conditions they kept the animal in, the age or weight, and other aspects.
The turkey can be divided into three main parts: the breast, the wings, and the legs. The breast and wing meat is lighter, while the leg meat is darker. It is so because the turkey is a flightless bird, and its leg muscles are better developed.
Depending on its location, beef is also divided into some parts: the chuck (shoulder), the brisket and shank (breast), the rib, the sirloin (hip), the short loin, the short plate, the flake, and the round (2). All the types of meat mentioned have different qualities and differ in preparation methods.
Here we will compare the nutritional values of a roasted whole turkey with meat and skin and a broiled ground beef consisting of 85% lean meat and 15% fat. Its important to remember that the nutritional values of the meats specified here may differ from those of other varieties.
Turkey meat is richer in proteins, while beef contains more calories. Both of them do not contain a significant number of carbohydrates.
Now we will have a closer look at every nutrient present in these types of meat.
Animal protein usually contains all nine essential amino acids needed for the growth of the body. Both beef and turkey meat are good sources of protein.
Turkey contains 28.5g of protein in a 100g serving (3), while beef provides 25.9g (4). Sirloin is the beef cut with the highest protein content. For health-conscious steak eaters, its one of the best options.
Beef sausages and steaks, on average, offer two times less protein than broiled, ground beef. The protein composition of the turkey does not usually change during processing.
As a source of essential amino acids, turkey meat is rich in lysine, leucine, and tryptophan (5). Beef contains a notable amount of lysine, leucine, and valine (6). The protein found in both of these meats has significantly high quality.
Compared to turkey meat, beef is almost two times higher in fat. The 100g serving of beef provides 15.4g of fats, while the same amount of turkey contains 7.39g of lipids.
There is a direct proportion in the processing of meat and fat content. Processed turkey items, such as sausages and bacon, have about 2-3 times the fat content of unprocessed turkey products. Beef also follows this trend.
Despite being higher in fats, beef is lower in cholesterol. The cholesterol in 100g of beef is 90mg, while the same portion of turkey contains 109g of it. You should know that the fat of turkey is primarily located in its skin; therefore, removing the skin means reducing the fat intake. The fattiest section of the beef is the rib. For this reason, it has the highest content of calories and saturated fats. It should be broiled under high temperatures for fats to be cooked.
Fat Type Comparison
Fat type breakdown side-by-side comparison 
Turkey meat 2 31% 38% 31% Saturated fat: Sat. Fat 2.155 g Monounsaturated fat: Mono. Fat 2.647 g Polyunsaturated fat: Poly. Fat 2.119 g 
Beef broiled 1 45% 51% 4% Saturated fat: Sat. Fat 5.895 g Monounsaturated fat: Mono. Fat 6.668 g Polyunsaturated fat: Poly. Fat 0.484 g
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +337.8% |
| Contains more Mono. FatMonounsaturated fat | +151.9% |
On the other hand, beef covers approximately 60% of vitamin B12s daily needs. So, when you enjoy burgers or steaks, your favorite cut of beef offers lots of vitamin B12.
Before being prepared, some turkey products, such as bacon, are cured with sodium nitrate. Therefore, turkey bacon has a higher salt content. Processed beefs sodium content is also high.
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The “coverage” charts below show how much of the daily needs can be covered by 300 grams of the food. Turkey meat 4 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163% Beef broiled 5 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more ManganeseManganese | +16.7% |
| Contains more SeleniumSelenium | +38.6% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +33.1% |
| Contains more IronIron | +138.5% |
| Contains more ZincZinc | +154.4% |
| Contains less SodiumSodium | -30.1% |
~equal in Copper ~0.085mg
Some studies show that lean beef contains peptides that may decrease the concentration of total cholesterol and LDL (bad cholesterol) levels (7). Lean beef may also increase vascular flexibility (8).
It should be noted the American Health Association recommends limiting the amount of red meat in the everyday diet. A likely contributor is the saturated fat content in red meat.
Furthermore, fats are not the only cause of heart disease present in red meat. Beef contains carnitine and choline, and when being processed in the human gut, these compounds produce a chemical called trimethylamine-N-oxide (TMAO). High levels of TMAO in the blood increase the risk of heart attack, stroke, and hardened arteries (9).
In contrast, poultry meat, such as turkey, decreases cardiovascular risk (8). It may be explained by the lower fats, heme iron, and sodium in white meat. Turkey meat is the winner of this category.
Most studies show that red meat and poultry increase the risk of developing diabetes. People who use meat have a higher probability of developing diabetes than those who do not consume meat at all.
People with diabetes should avoid high-fat and processed meat products. They should not use prime cuts of beef, such as ribs. Lean turkey breast meat without the skin is better (10).
The risk of diabetes mellitus type two is also connected to the preparation method of meat. The risk increases when cooked at a high temperature – grilled, roasted, or barbequed (11). Hence, cooking methods at moderate temperatures, like boiling, steaming, or stir-frying, are recommended.
There is a negative link between red and processed meat consumption and cancer. The American Cancer Society claims that colorectal cancer is the primary reason for limiting these products in everyday diet (12).
Conversely, poultry meat decreases the risk of esophagus, liver, colorectal, lung, and breast cancer. Substitution of red meat with white meat is beneficial from a cancer-preventing perspective.
Protein is an essential macronutrient that our bodies need to function properly. It helps build and repair tissues and cells, synthesizes hormones and enzymes, and plays a crucial role in building muscle mass. When it comes to high protein foods, beef and turkey are both excellent options. But which one has more protein? Let’s take a closer look at how these two popular protein sources compare.
Beef Has More Protein Per Ounce
If we look at protein content by weight beef has a slight edge over turkey. Here’s a breakdown of the protein in 3 ounces (85 grams) of each
-
3 oz beef (85g) 22-26g protein
-
3 oz turkey (85g): 18-24g protein
While the ranges overlap partially, beef consistently provides more protein per ounce. On average, a 3 ounce serving of beef contains about 25 grams of protein. The same portion of turkey has approximately 21 grams.
Beef’s higher protein comes from its greater muscle mass and density compared to poultry. Cows are larger animals that move around and use their muscles extensively while alive. Their muscles develop greater protein content as a result.
##Turkey Has More Protein Per Calorie
However, protein content alone doesn’t tell the whole story. We also have to account for differences in fat and calorie content. Beef contains significantly more fat than turkey. A 3 ounce serving of beef has about 9 grams of fat, while turkey only has 1 gram.
This means turkey is much lower in calories. Beef has around 175 calories per 3 ounce serving, whereas turkey only has 120 calories.
So while beef might contain more total protein by weight, turkey actually provides more protein relative to its calorie content. Per 100 calories, turkey has about 18 grams of protein compared to 14 grams in beef.
If you’re following a calorie-restricted diet, turkey will give you more bang for your buck protein-wise. The leaner cuts especially, like turkey breast, confer a big protein punch for minimal calories.
Choosing the Right Cuts Makes a Difference
It’s worth noting that the protein content in beef and turkey can vary substantially depending on which cuts you choose:
Beef
- Sirloin, tenderloin, ribeye: 22-26g protein per 3oz
- Ground beef: 16-20g per 3oz
Turkey
- Breast: 24g per 3oz
- Thigh: 18g per 3oz
- Ground turkey: 16-18g per 3oz
For maximum protein, opt for leaner cuts of beef like sirloin tip or 95% lean ground beef. With turkey, stick with breast meat over thighs or wings for a protein boost.
Cooking Method Matters Too
How you cook beef and turkey influences their final protein content per serving. Higher heat and longer cooking times can cause meat proteins to denature and degrade.
The best cooking methods for preserving protein are:
- Grilling
- Broiling
- Stir frying
- Poaching
- Slow cooking (like crockpot)
Frying or braising meats for long periods at high temperatures will result in greater protein loss.
Benefits of Beef vs Turkey Protein
While quite similar, beef and turkey protein each have some unique benefits:
Beef Protein Benefits
- More iron – beef has 2-3 times the iron of turkey
- More B12 – beef provides 150% DV for B12 vs 3% in turkey
- More zinc and selenium minerals
Turkey Protein Benefits
- More lean and less fat
- Fewer calories per serving
- Lower cholesterol and saturated fat
- Contains more niacin (B3) than beef
Mix up Your Protein Sources
At the end of the day, beef and turkey are both high quality protein sources. Alternating between them provides dietary diversity and a range of vitamins, minerals, and health benefits.
A healthy diet should include a mix of animal and plant-based protein foods like beans, nuts, eggs, dairy, poultry, fish and meat. Avoid relying too heavily on just one protein source.
To maximize muscle growth and performance, most experts recommend consuming 0.5 to 0.8 grams of protein per pound of body weight daily. This can easily be achieved through a balanced rotation of both beef and turkey.
So which has more protein – beef or turkey? The answer depends on serving size, calorie content, cut, and cooking method. For best results, incorporate both into a varied protein intake. With smart choices, you can reap the unique benefits of each.
Comparison summary tablePay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
| Lower in Saturated fat | ||
| Lower in Cholesterol | ||
| Lower in Sodium | ||
| Lower in Sugar | Equal | |
| Lower in Glycemic Index | Equal | |
| Lower in price | Equal | |
| Rich in minerals | Equal | |
| Rich in vitamins | Equal | |
All nutrients comparison – raw data values
is better in case of low diet
| Low Calories diet | ||
| Low Fats diet | ||
| Low Carbs diet | ||
| Low Glycemic Index diet | Equal | |
Chicken Breast vs. Lean Ground Turkey: The Ultimate Protein Battle!
FAQ
Is turkey or beef a better source of protein?
Meats Ranked in Protein Levels. Turkey. It looks like turkey is our winner for having the most protein per serving.
What is the best meat for protein?
Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.
Is beef or turkey better for bulking?
Both turkey and beef can give you the protein you need to feed your muscles, but both can contribute to obesity if you eat too much. If you enjoy both, eat both — but keep portion size and fat content in mind.
What animal meat has the most protein?
- A 100 gram serving of chicken breast contains about 31 grams of protein
- Chicken breast is a lean meat that’s high in protein and nutrients like iron and zinc
Is beef a good source of protein?
Both beef and turkey are good sources of protein, as each one contains all the essential amino acids your body needs according to the Centers for Disease Control and Prevention. Beef, in particular, is a good source of creatine, which works as a backup energy source for the muscles.
Which has more vitamin B12, chicken or beef?
A 100g chicken fillet has an average of 340mcg of vitamin B12, while a grilled sirloin steak in the same portion has an average of 290mg of B12. Therefore, red meat is much richer than chicken.
Which chicken has the most protein?
You may be surprised to hear that chicken breast has the most protein in it compared to all types of meat. It has an impressive 30.9g of protein per 100g/3.5 ounces. But beware of buying chicken that has been pumped with water. What is chicken plumping? Chicken is often injected with salted water to keep the chicken meat moist, tasty, and tender.
Is meat a good source of protein & essential amino acids?
As you can see, all kinds of meat have an excellent amount of protein and essential amino acids in them. When you need to increase your intake of high protein foods, meat like lean pork, dark meat from chicken, or beef will give you essential amino acids and help you build lean muscle.
Which pork has the highest protein?
Bacon has the highest protein because it is often cured then dried so most of the moisture and water have been removed. If you are looking for a simple, yet delicious way to enjoy pork, I highly recommend this one-pan keto pork chop with butter garlic sauce. It’s fantastic!
How much protein is there in 100 grams of lean beef?
For every 100g of lean meat, there is an average of 32g to 35g of protein, in addition we have 7g of lipids, 84mg of cholesterol and 4. 3g of saturated fat.