Chicken Breast vs Turkey Breast
Chicken and turkey breast are the two most popular lean poultry choices for fitness enthusiasts and nutrition-focused eaters. While both are excellent protein sources, they differ in fat content, micronutrients, cost, and availability.
Quick Verdict
Turkey breast is slightly leaner with fewer calories, but chicken breast offers better versatility, availability, and value. For pure fat loss, turkey edges ahead; for everyday cooking, chicken wins.
Chicken Breast (Skinless)
Per 100g cooked
Turkey Breast (Skinless)
Per 100g cooked
per 100g cooked
| Nutrient | Chicken Breast (Skinless) | Turkey Breast (Skinless) | Better |
|---|---|---|---|
| Calories | 165 kcal | 135 kcal | ► |
| Protein | 31g | 30g | ◄ |
| Total Fat | 3.6g | 1g | ► |
| Saturated Fat | 1g | 0.3g | ► |
| Carbs | 0g | 0g | Tie |
| Cholesterol | 85mg | 83mg | ► |
| Sodium | 74mg | 62mg | ► |
| Iron | 1mg | 1.4mg | ► |
| Calcium | 15mg | 14mg | ◄ |
| Potassium | 256mg | 293mg | ► |
| Vitamin B6 | 0.6mg | 0.8mg | ► |
| Vitamin B12 | 0.3mcg | 0.4mcg | ► |
Visual Comparison
Cost per Gram of Protein
Chicken Breast (Skinless): $0.028/g protein ($8.8/kg)
Turkey Breast (Skinless): $0.035/g protein ($10.5/kg)
Chicken Breast (Skinless) is 20% cheaper per gram of protein.
Which Should You Choose?
Recommendation based on your health and fitness goals
Turkey has 30 fewer calories per 100g with comparable protein, making it superior for calorie-restricted diets.
Chicken breast has 1g more protein per 100g and is easier to eat in large volumes due to milder flavor.
Chicken is approximately 15-20% cheaper per kg and more commonly on sale at grocery stores.
Chicken reheats better and stays moist longer in meal prep containers. Turkey tends to dry out more.
Both are zero-carb and excellent for ketogenic diets. Choose based on your fat macro preferences.
Chicken is more universally liked by children and adults, with more recipe variety available.
Pros & Cons
Chicken Breast (Skinless)
Pros
- +More widely available year-round
- +Slightly higher protein per 100g
- +More affordable per kg
- +Versatile flavor profile for any cuisine
- +Easier to find in restaurants
Cons
- -Slightly higher fat than turkey
- -More calories per serving
- -Can be bland if not seasoned well
- -Industrial farming concerns
Turkey Breast (Skinless)
Pros
- +Lower in calories and fat
- +Higher iron content
- +Rich in B vitamins
- +Higher tryptophan content
- +Lower sodium content
Cons
- -More expensive per kilogram
- -Dries out faster when cooking
- -Less available year-round in many markets
- -Limited restaurant options
- -Stronger flavor that not everyone prefers
Frequently Asked Questions
How does turkey breast compare nutritionally to chicken breast?
Turkey breast is slightly leaner with fewer calories (135 vs 165 per 100g) and more iron. Chicken breast has slightly more protein (31g vs 30g) and is more practical for most people due to cost and availability. Both are excellent lean protein sources.
Which has more protein: chicken or turkey?
Per 100g cooked, chicken breast has 31g protein while turkey breast has 30g. The difference is negligible - both are excellent lean protein sources.
Why is turkey more expensive than chicken?
Turkeys are larger birds with longer growth cycles, require more feed, and have lower demand outside holidays. This results in less production efficiency and higher per-kg costs for consumers.
Can I substitute turkey for chicken in recipes?
Yes, turkey breast can replace chicken breast in most recipes. Reduce cooking time slightly as turkey dries out faster. Add a bit more moisture (broth or oil) to compensate for the lower fat content.
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This tool is for informational and nutrition logging purposes only. Data sourced from USDA FoodData Central. Not a substitute for professional dietary guidance.