Turkey vs. Chicken: Why You Should Eat More Chicken and Less Turkey

Turkey has long been a popular centerpiece for holiday meals and family gatherings. However, nutrition experts and health organizations are increasingly recommending choosing leaner, more sustainable chicken over turkey. Here’s a detailed comparison of the two poultry meats and why chicken comes out on top.

Chicken Has Less Fat and Calories

The white meat of chicken has fewer calories and less saturated fat compared to turkey. For example:

• A 3 ounce serving of roasted, skinless chicken breast has around 110 calories and 1 gram of saturated fat.

• The same amount of roasted skinless turkey breast has 125 calories and 1.4 grams of saturated fat.

Over the course of many meals, choosing chicken consistently leads to lower calorie and fat intake. For those watching their weight or heart health, chicken is clearly the better choice

Skinless Chicken Has More Protein

Chicken breast contains slightly more protein per serving compared to turkey.

• 3 ounces of skinless, roasted chicken breast has 26 grams of protein.

• The same amount of turkey breast has around 24 grams.

The 2 extra grams of protein per serving may not seem like much. But again, over many meals it can add up, helping support muscle growth and maintenance.

Chicken is Lower in Cholesterol

Cholesterol is another area where chicken has an advantage over turkey.

• A 3 ounce serving of roasted chicken breast has around 70 milligrams of cholesterol.

• The same serving of turkey packs 85 milligrams of cholesterol.

Lower cholesterol intake is important for maintaining heart health and preventing dangerous plaque buildup in arteries.

Chicken is More Sustainable

Commercial turkey farming places a heavier burden on natural resources and the environment than chicken production.

• Turkeys require nearly twice as much water and land per pound compared to broiler chickens.

• Turkey production generates roughly twice the amount of greenhouse gas emissions as chicken.

• More antibiotic use is associated with industrial turkey farming than chicken farming.

Choosing chicken supports more sustainable meat production practices overall.

Chicken is More Affordable

Pound for pound, chicken costs significantly less than turkey, especially for boneless, skinless breasts.

• Boneless, skinless chicken breasts average $3-4 per pound at retail.

• Boneless, skinless turkey breasts run $6-8+ per pound, nearly double.

With the right cooking methods and seasonings, inexpensive chicken breasts can be turned into delicious, satisfying meals for individuals, couples, or families trying to save money on food.

Chicken is More Versatile

From curries to fajitas, stir fries to sandwiches, chicken adapts seamlessly to cuisines around the world. Its neutral flavor takes on spices and sauces beautifully.

Turkey is great for roasting, but can dry out significantly when used in quicker cooking preparations. Ground turkey works as a substitute in some recipes, but lacks the juiciness and texture of chicken.

Leaner Dark Chicken Meat

For those who prefer dark meat, chicken again provides a healthier alternative.

• The thigh meat of chicken is leaner compared to turkey.

• A chicken thigh with skin has around 140 calories and 4.5 grams of saturated fat per 3 ounce serving.

• A turkey thigh contains 170 calories and 5 grams of saturated fat.

Chicken has a Less Intense Flavor

Some find the taste of turkey to be overly rich or gamey, especially the dark meat. The more mild flavor of chicken may be more appealing for everyday meals.

The flavor of chicken also blends more seamlessly into heavily seasoned dishes. Turkey can overpower more delicate spices and aromatics.

Roasting and Grilling Chicken is Faster

Whole turkey requires careful planning to thaw and long roasting times. Preparing a whole chicken is much quicker.

• A 12 pound turkey needs about 3 hours at 350°F to roast.

• A 5 pound whole chicken only needs 1-1.5 hours.

Chicken pieces like breast and thighs cook even faster, making easy weeknight meals. Turkey pieces take significantly longer.

Easier to Find Fresh Chicken Year Round

Turkey is only widely available around the holidays, either fresh or frozen. High quality, fresh chicken can be found year-round at affordable prices.

Choosing chicken means you don’t have to limit enjoyment of poultry to only a part of the year.

Chicken is More Globally Popular

Data shows Americans eat 3-4 times more chicken than turkey. Chicken is also the most widely consumed poultry worldwide. Its popularity spans cultures, cuisines, and cooking methods.

Simple Swaps for Eating More Chicken

Here are some easy examples of how to replace turkey with healthier, more sustainable chicken:

• Chicken salad sandwich instead of turkey sandwich

• Grilled chicken tacos instead of ground turkey tacos

• Chicken Parmesan instead of turkey cutlets

• Chicken noodle soup instead of turkey noodle

• Buffalo chicken wings over turkey wings

So if you’re looking for a leaner, cheaper, faster, and more environmentally friendly poultry option, chicken is the way to go. Try incorporating more chicken into your diet and save turkey for occasional holiday meals.