Chicken and turkey are both excellent lean protein sources that are rich in vitamins and minerals. While turkey tends to be slightly lower in calories and fat, chicken offers a bit more iron. The right choice depends on your personal nutrition goals.

Nutrition Comparison

Here’s a look at the nutritional breakdown for a 100-gram (3.5-ounce) serving of skinless, roasted breast meat from each bird:

Nutrient Chicken (100g) Turkey (100g)
Calories 165 147
Protein 31 g 30.1 g
Total Fat 3.57 g 2.08 g
Saturated Fat 1.01 g 0.59 g
Iron 1.04 mg 0.71 mg
Phosphorus 228 mg 230 mg
Zinc 1 mg 1.72 mg
Selenium 27.6 mcg 30.2 mcg
Thiamin (B1) 0.07 mg 0.04 mg
Riboflavin (B2) 0.11 mg 0.21 mg
Niacin (B3) 13.7 mg 11.8 mg
Vitamin B6 0.6 mg 0.81 mg
Choline 85.3 mg 84.4 mg

Similarities
Both provide around 30 grams of protein and are excellent sources of phosphorus, niacin (B3), vitamin B6, and choline. These nutrients support muscle, nerve, brain, and immune health.

Differences
Chicken has slightly more calories and fat, while turkey is higher in zinc. Chicken also contains a bit more iron.

Dark vs. White Meat

White meat (breasts) is leaner and milder in flavor. Dark meat (thighs, drumsticks) has a richer taste and more fat.
For example, a 100g serving of skinless roasted dark meat chicken has 178 calories and 8.75g fat, compared to 165 calories and 3.57g fat in the same amount of breast meat.

Skin-On vs. Skinless

Removing the skin reduces both calories and fat.
Skinless roasted turkey breast: 147 calories, 2.08g fat
With skin: 189 calories, 7.41g fat

Which Has More Protein?

Chicken breast edges out turkey slightly, with 31g of protein per serving versus turkey’s 30.1g. Both are complete proteins, meaning they contain all nine essential amino acids needed for muscle growth and tissue repair.

Which Is Better for Health?

Choose turkey if:

  • You want fewer calories and less fat

  • You need more zinc for immune health

Choose chicken if:

  • You need slightly more iron

  • You’re increasing calorie intake (e.g., for muscle gain)

Ultimately, both meats are nutritious and can fit into a healthy diet. What matters most is how they’re prepared and what you eat them with.

Tips for Eating Chicken and Turkey

  • Always cook poultry to an internal temperature of 165°F (74°C) to ensure food safety.

  • Choose skinless cuts to reduce fat intake.

  • Try these ideas:

    • Grill or bake skinless breasts

    • Make wraps or sandwiches with leafy greens and lean slices

    • Stir-fry with colorful vegetables

    • Use in soups, salads, or whole-grain pasta dishes

A Quick Review

Chicken and turkey are both great lean protein options. Turkey is a bit leaner and richer in zinc, while chicken offers slightly more iron. Choosing either can support muscle growth, satiety, and overall wellness.