What Has More Protein – Turkey or Chicken?

Protein is an important macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Many people aim to increase their protein intake for better health and fitness goals. Two of the most popular high-protein foods are turkey and chicken. But when it comes to protein content, which one delivers more per serving – turkey or chicken?

Protein Content in Chicken and Turkey

Both chicken and turkey provide high-quality protein and are considered complete proteins since they contain all nine essential amino acids. Here’s an overview of their protein content

• A 3 oz serving of cooked, skinless, boneless chicken breast contains around 26 grams of protein.

• A 3 oz serving of cooked, skinless, boneless turkey breast also has approximately 26 grams of protein.

So white turkey and chicken meat contain nearly identical amounts of protein per serving.

• Chicken thighs with skin and bones provide around 24.8 grams of protein per 3 oz serving.

• Turkey thighs with skin and bone have approximately 27.7 grams of protein per 3 oz serving.

So dark turkey meat contains slightly higher protein than dark chicken meat.

• White meat chicken and turkey both provide 26 grams protein per 3 oz serving.

• Dark meat turkey has around 3 more grams of protein than chicken thigh per 3 oz serving.

So ounce for ounce, turkey meat has a small advantage over chicken when it comes to protein content, especially the dark meat.

Other Nutrients in Chicken and Turkey

Aside from protein, chicken and turkey offer a variety of other nutrients:

Calories

• Skinless white turkey meat is slightly lower in calories than chicken – about 125 calories vs 165 calories per 3 oz.

• Skinless dark turkey meat has 147 calories per 3 oz compared to 179 calories in chicken thigh.

So turkey has fewer calories than chicken for the same serving size.

Fats

• White chicken breast contains 2.7 grams total fat while turkey breast has 1.7 grams fat per 3 oz serving.

• Chicken thigh has 8.2 grams fat vs 6 grams in turkey thigh per 3 oz.

Overall, turkey contains less saturated and overall fat compared to chicken.

Cholesterol

• Chicken breast has 88 mg cholesterol per serving compared to 68 mg in turkey.

• Chicken thigh contains 110 mg cholesterol vs 109 mg in turkey thigh.

So turkey, especially the white meat, is lower in cholesterol than chicken.

Vitamins and Minerals

Turkey contains more of certain micronutrients like magnesium, potassium, zinc, selenium and B vitamins compared to chicken. But chicken provides more vitamin A and E.

Sodium

Turkey contains less sodium than chicken.

So besides having an edge on protein, turkey is generally lower in calories, fat, cholesterol and sodium compared to chicken. But chicken offers more vitamin A and E.

Choosing Between Chicken and Turkey

While turkey does contain slightly more protein and fewer calories than chicken, both are excellent high-protein options.

Here are some factors to consider when choosing between chicken and turkey:

• Taste preference – Some people may prefer the flavor of chicken over turkey or vice versa. Choose the one you find tastier.

• Meat type – Opt for turkey if you want the highest protein with the least fat and calories. White meat is leanest.

• Cooking method – Chicken may be quicker and easier for weeknight meals. Turkey requires more time.

• Cost – Chicken is more economical than turkey throughout the year.

• Convenience – Chicken may be easier to find as ready-to-cook options.

• Occasion – Turkey may be reserved for holidays or special meals.

• Dietary needs – Turkey contains less sodium and fat for heart health.

• Variety – Incorporate both in your diet for a change of taste.

• Sustainability – Pasture-raised and organic poultry have less environmental impact.

No matter which you choose, opt for high-quality, unprocessed, pasture-raised chicken or turkey whenever possible for maximum nutrition benefits. Skinless white meat contains the most protein with the least fat and calories if you are tracking macros.

How Much Protein Do You Need?

The amount of protein a person needs daily depends on many factors like age, sex, activity level and health status. General protein intake recommendations are:

• 0.8 grams per kg of body weight or 0.36 grams per pound for adults is the minimum RDA.

• 1-1.5 g/kg or 0.45 to 0.68 g/lb is recommended for athletes and active individuals.

• 1.2-2.0 g/kg or 0.54 to 0.9 g/lb may be optimal for building muscle with strength training.

• Older adults need higher intake, up to 1-1.5 g/kg, to help preserve muscle mass.

To determine your needs more precisely, use a protein intake calculator. Or consult a doctor or dietitian.

Most people can meet their daily protein needs by eating a varied diet with lean meats, eggs, dairy, beans, lentils and nuts. Supplements are usually unnecessary if you eat adequate high-quality protein sources.

Health Benefits of Chicken and Turkey

Chicken and turkey offer various health benefits as part of a balanced diet:

• High-quality complete protein helps build and repair tissues and muscles.

• Lean protein keeps you feeling fuller for longer, supporting weight management.

• Protein takes more energy to digest, boosting metabolism slightly.

• B vitamins in poultry aid energy production and nerve function.

• Selenium, zinc and antioxidants support immune function.

• Lean poultry improves heart health as part of an overall healthy lifestyle.

To maximize the nutritional value of chicken or turkey:

• Choose skinless, organic and pasture-raised whenever possible.

• Opt for white meat or leaner cuts if watching saturated fat.

• Avoid processed forms like cold cuts or fried versions.

• Use lower-sodium options or reduce salt while cooking.

• Pair with vegetables, whole grains, beans, nuts and healthy fats.

Enjoy turkey, chicken or both in moderation as part of a nutrient-dense diet for optimal health!