is turkey better than chicken for weight loss

Is Turkey Better Than Chicken for Weight Loss?

When it comes to lean protein options, turkey and chicken are two of the most popular choices Both are versatile, widely available, and contain high-quality protein with minimal fat – making them excellent options for weight loss diets

But is one better than the other when you’re trying to shed pounds? Let’s take a closer look at the nutrition facts.

Fat and Calorie Content

Based on the data, turkey has a slight advantage over chicken when it comes to fat and calorie content. Turkey breast is leaner than chicken breast – a 3 oz portion of skinless, roasted turkey breast has 0.8g fat and 78 calories. The same portion size of roasted chicken breast has 1.3g fat and 94 calories.

The difference is even more pronounced when comparing dark meat. A skinless turkey thigh contains 3.8g fat and 110 calories per 3 oz serving. Chicken thigh has 9.2g fat and 140 calories.

So calorie-for-calorie and gram-for-gram, turkey has less fat than chicken. This modest advantage means turkey can be a smarter choice for restricting calories and limiting fat intake during weight loss.

Protein Content

Both turkey and chicken are excellent sources of protein. Protein takes longer to digest, leaving you feeling full for longer after meals. It also helps maintain and build muscle mass when losing weight.

Ounce for ounce, the protein content in turkey and chicken is nearly identical. A 3 oz portion of turkey or chicken breast contains about 25g protein. The protein content is slightly lower in dark meat, but still comparable at around 18g protein per 3 oz serving.

So for protein, it’s a tie. You can’t go wrong with either turkey or chicken in terms of getting a protein boost.

Vitamins and Minerals

When it comes to micronutrients like vitamins and minerals, both meats contain a similar nutritional profile.

Turkey and chicken provide niacin, vitamin B6, phosphorus, zinc and selenium. Turkey contains slightly more niacin and selenium than chicken.

One difference is that chicken contains more choline – an essential nutrient for metabolism and fat breakdown.

Overall the micronutrient content is similar between the two with no major advantages for weight loss.

Satiety

An important factor for weight loss is satiety – feeling satisfied and full after eating. Foods that are high in protein, fiber and nutrients provide more satiety than those low in these characteristics.

Studies comparing the satiety effects of chicken and turkey are limited. But given their nearly identical protein, calorie and nutritional makeup, they likely promote satiety to a similar degree.

Some evidence suggests that turkey may be slightly more satiating. A study compared meals of turkey lunch meat to chicken and found that turkey resulted in lower calorie intake later in the day. But more research is needed to confirm if this effect is consistent.

Meal Preparation and Cooking

Another consideration is convenience and ease of preparation. Often people turn to processed and packaged foods for convenience when trying to lose weight.

The good news is that turkey and chicken are both very versatile. They can be roasted, grilled, baked, stir-fried, and pan seared for a quick protein boost to any meal. Canned or pre-cooked options are also widely available for convenience.

One benefit of chicken is the wider selection of cuts like nuggets and tenders that are prepped and ready to cook. But turkey is catching up, with more prepped options like turkey cutlets hitting store shelves.

Overall, both meats are relatively quick and convenient protein choices for weight loss menus.

Cost

Cost may also be a deciding factor when grocery shopping on a budget. Chicken tends to be more affordable than turkey.

On average, turkey costs around $4.29 per pound compared to $2.58 per pound for chicken. Chicken is often priced competitively and frequently on sale.

The price gap means those watching their food budgets closely may opt for chicken more often. But turkey costs can be managed by purchasing turkey parts like drumsticks rather than more expensive cuts like turkey breast. Canned and deli turkey also helps lower the costs.

Health Concerns

From a health safety perspective, properly handled and thoroughly cooked chicken and turkey are equally safe.

Raw turkey does pose a slightly higher risk of salmonella contamination – about 3 times higher than chicken. To reduce foodborne illness risks, it’s essential to follow safe handling, cooking and storage practices for all raw meats.

Neither meat contains any nutrients that are harmful or unhealthy for weight loss. And both are naturally free of carbs, sugar and fat that should be limited when slimming down.

Which is Better for Weight Loss?

So taking all factors into account, is turkey or chicken better when you’re trying to shed unwanted pounds?

Based on nutrition facts alone, turkey has a slight edge due to its lower calorie and fat content, especially when comparing breast meat. But the differences are modest.

For most other factors like cost, convenience, versatility and nutrients, chicken and turkey are evenly matched. Both can play an important role in a well-rounded weight loss eating plan.

Rather than debating which one is “better”, the best approach may be incorporating both turkey and chicken as lean protein choices in your diet.

Aim for a balanced mix that fits your taste preferences, health goals and budget. Watch your portion sizes, and be mindful of how the meat is prepared – opt for lower fat cooking methods like grilling instead of frying in oil.

Here are some healthy tips for including turkey and chicken in a weight loss diet:

• Choose lower fat cuts like breast meat more often than fatty dark meat.

• Remove skin and excess fat before cooking to cut calories.

• Flavor meats with spices, herbs and low calorie condiments instead of high calorie sauces.

• Limit fried turkey or chicken; opt for grilling, baking or poaching.

• Use ground turkey instead of fatty beef in burgers, tacos, etc.

• Buy diced turkey or chicken breast for easy stir fry recipes.

• Add sliced turkey to salads and wraps for a protein punch.

• Swap chicken nuggets for lower fat but equally tasty turkey cutlets.

• Stock up when turkey and chicken go on sale for budget-friendly meal prep.

The bottom line is that both turkey and chicken can be nutritious additions to a diet geared towards losing weight. Pay attention to your personal preferences, nutrition needs and budget to decide which lean protein works best for your lifestyle.