Turkey and chicken are two of the most popular poultry options. While they have some similarities, there are also key differences between these two birds that can impact taste, nutrition, preparation method and more. Understanding the distinctions can help you determine when to choose turkey or when chicken may be the better option.
An Overview of Turkey and Chicken
Turkey and chicken both belong to the poultry family. They are considered white meat unlike beef which is red meat. Both turkey and chicken can be healthy sources of lean protein. They contain all the essential amino acids needed for building and maintaining muscle.
While turkey and chicken have a number of similarities, there are also some notable differences:
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Turkey is larger in size compared to chickens Turkeys are one of the biggest birds in the poultry family
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Turkey meat tends to have a more intense flavor compared to chicken. It often needs additional seasoning.
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Turkey takes longer to cook than chicken given its larger size. A whole turkey may take upwards of 4 hours while a chicken takes 1-2 hours.
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Turkey contains slightly more protein per serving compared to chicken. It also has fewer calories and less fat.
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Chicken costs significantly less than turkey, making it the more budget-friendly option for many people.
Key Differences in Taste and Texture
One of the most noticeable differences between turkey and chicken is in the taste. Turkey has a more robust flavor profile. The dark meat has a richer, fattier and more savory taste. Turkey is often described as tasting more like pork with a salty, sweet and umami flavor rather than tasting like chicken.
Chicken on the other hand has a more subtle and mild taste, especially the white breast meat. The leg and thigh meat of a chicken is darker and contains more fat, giving it a slightly deeper taste. Overall though, chicken has a more delicate flavor compared to turkey.
Turkey also has a juicier texture, thanks to its higher collagen content. This is especially noticeable in the thigh cuts. Chicken can become drier more quickly if overcooked.
Nutrition Profile – Protein, Fat, Vitamins and More
When it comes to nutrition, turkey and chicken have similar nutrient profiles overall. However, there are some small differences:
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Protein – Turkey contains slightly more protein than chicken – about 1 gram more per 100 gram serving. It provides 23.2g protein compared to 22.5g in chicken.
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Fat – Chicken is higher in fat, with 2.6g per 100 gram serving versus just 1.3g in turkey. Turkey is lower in saturated fat as well.
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Calories – Turkey has slightly fewer calories, with 116 calories per 100 grams raw versus 120 calories in chicken.
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Micronutrients – Turkey contains higher amounts of several vitamins and minerals like selenium, niacin, vitamin B6 and phosphorus.
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Sodium – Fresh turkey and chicken are both relatively low sodium options. However, packaged deli meats can be high in sodium so check labels when purchasing these.
Overall, turkey provides a lean source of protein with less fat and calories compared to chicken. But chicken offers more overall fat and calories for those needing higher energy foods.
How to Cook Turkey and Chicken
The right cooking method can help ensure turkey and chicken come out moist, juicy and flavorful. Here are some tips:
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Season – Turkey often requires more seasoning than chicken since it has a less pronounced flavor. A salt and herb rub adds lots of flavors.
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Brine – Soaking turkey in a saltwater brine before roasting infuses it with moisture and seasoning. This helps keep the meat from drying out.
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Roast – Roasting uses dry heat to cook the turkey or chicken evenly throughout. Roast turkey low and slow at about 325°F.
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Grill – Cooking over direct high heat on a grill can add nice charred flavors. Chicken cooks faster than turkey on a grill.
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Braise – For juicy turkey or chicken, braise it slowly on the stovetop or in the oven covered in broth.
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Internal temperature – Cook both turkey and chicken to an internal temperature of 165°F to eliminate bacteria.
Cost Differences Between Turkey and Chicken
One area where turkey and chicken differ significantly is in price. Pound for pound, turkey costs nearly twice as much as chicken. There are a few reasons for this:
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Turkey is bigger and takes longer to raise to maturity compared to chickens. This makes turkeys more expensive to produce.
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Turkey is still considered a specialty bird raised primarily for holidays, unlike chicken which is a mainstream staple. The high demand around holidays like Thanksgiving drives up prices.
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Chicken can be mass produced efficiently making it more affordable. Turkeys are harder to raise in crowded conditions.
The price difference means chicken is often the economical choice for family meals, while turkey may be reserved for special occasions. However, watching for sales around the holidays can make turkey a more budget-friendly protein option.
Which is Healthier – Turkey or Chicken?
Turkey and chicken are both considered healthy, lean protein options that can be included as part of a balanced diet. Here are some health considerations when choosing between turkey or chicken:
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For heart health, turkey may have a slight advantage with its lower saturated fat levels compared to chicken.
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For weight loss, both are good options that provide lots of protein to keep you full with minimal fat and calories.
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For muscle gain, both contain quality complete proteins to support muscle growth when paired with strength training.
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For inflammation, turkey and chicken are less inflammatory than red meats as long as you don’t eat the skin which contains saturated fat.
Overall both turkey and chicken offer high protein, low fat and low calorie options. Focus on how each fits your individual health goals and nutritional needs.
The Best Uses for Turkey and Chicken
Because of their similar mild flavors, turkey and chicken can be used in many of the same recipes. Here are some of the best uses for each:
Turkey
- Roasted whole for holidays
- Ground turkey in pasta sauces, casseroles, chili
- Deli turkey for sandwiches and wraps
- Turkey breast cutlets as a lean protein option
Chicken
- Roasted whole chicken or chicken quarters
- Shredded chicken in soups, salads, tacos
- Grilled chicken sandwiches and in stir frys
- Baked chicken parmesan or marsala
Chicken will often cook faster than turkey, so is better for quick weeknight meals. But for special occasions, holidays, or when you want a lean protein, turkey shines.
The Bottom Line
While turkey and chicken have some clear differences in terms of taste, preparation, cost and nutrition, they can both be healthy and delicious options. Choosing between chicken vs. turkey comes down to considering your budget, cooking methods, nutritional needs and preferences for each. With proper cooking, both turkey and chicken can provide juicy, tender and flavorful meals that offer great protein.
Turkey Meat Cuts vs. Chicken Cuts
Since turkey and chicken are both birds, they have similar cuts of meat. Most people describe chicken or turkey cuts as dark or white meat.Â
The amount of myoglobin characterizes whether it is white or dark meat. More myoglobin is needed in muscles that do a lot of work.5Â
Walking is the main work for chickens and turkeys; they fly less than other poultry. This makes the breast meat lighter in color due to less myoglobin, and the legs are darker since they have more myoglobin.5Â
This table details the nutrition differences and similarities in 3.5 ounces (100 gm) of different cuts of meat.
|
Turkey breast (white meat, no skin)6 |
Chicken breast (white meat, no skin)7 |
|
|---|---|---|
| Calories | 147 calories | 161 calories |
| Protein | 30 g | 30 g |
| Total Fat | 2.1 g | 3.5 g |
| Saturated Fat | 0.6 g | 0.75 g |
| Iron | 0.7 mg (4% DV) | 0.45mg (2% DV) |
| Sodium | 99 mg (4% DV) | 360mg (26% DV) |
| Niacin | 11.8 mg (74% DV) | 10.3 mg (63% DV) |
| Vitamin B6 | 0.8 mg (62% DV) | 0.87 mg (67% DV) |
| Zinc | 1.7 mg (16% DV) | 0.9 mg (8% DV) |
| Cholesterol | 80 mg (27%) | 98 mg (33% DV) |
| Turkey (dark meat, no skin)8 | Chicken (dark meat, no skin)9 | |
|---|---|---|
| Calories | 173 calories | 178 calories |
| Protein | 27.7 g | 23.2 g |
| Total Fat | 6 g | 8.7 g |
| Saturated Fat | 1.8 g | 2.4 g |
| Iron | 1.4 mg (8 % DV) | 1.3 mg (8% DV) |
| Sodium | 104 mg (4% DV) | 95 mg (4% DV) |
| Niacin | 7 mg (44% DV) | 6 mg (38% DV) |
| Vitamin B6 | 0.44mg (34% DV) | 0.3 mg (23 % DV) |
| Zinc | 3.5 mg (32 % DV) | 2.1mg (19% DV) |
| Cholesterol | 128 mg (42% DV) | 75 mg (25% DV) |
Protein is comparable among white meat cuts at 30 g in a 3.5-ounce serving. Protein content is slightly lower in the dark meat cuts, while fat content is higher. Calories and fat are lower in the turkey meat than the chicken cuts, which often gives a drier texture to the turkey.
Overall, both chicken and poultry provide similar nutrients in slightly different amounts.Â
Turkey Broth vs. Chicken Broth: Which Is Better?
Bone broth (or stock) and broth are liquid bases for many recipes.Â
The key word to distinguish between the two is âbone.â Bone broth or stock is made by combining the animal bones, meat left on the bones, and the connective tissue and simmering it in water for many hours. Bone broth or stock is heartier and can be used alone or with other components to make a meal.Â
The broth combines the meat (no bones), spices, and vegetables and simmer for fewer hours than a bone broth or stock. They are generally lighter and provide a liquid to mix your ingredients in.Â
Turkey broth uses turkey meat, whereas chicken broth uses chicken meat. The resulting flavor relies on the meat used.Â
You would use chicken or turkey bones to make a bone broth or stock. Again, the flavor reflects turkey or chicken, depending on the bones used.Â
One cup of commercial turkey broth provides:11
- 19 calories
- 5 g of protein
- 2% DV of ironÂ
- 4% DV of sodium
One cup of commercial chicken broth provides the following:12Â
- 10 calories
- 1 g of protein
- 2% DV of ironÂ
- 24% DV of sodium
Chicken broth is slightly lower in calories and contains more sodium, whereas turkey broth is higher in protein.Â
Since the nutritional components are similar, flavor preference is the main deciding factor between chicken or turkey broths.Â
If you were trying to increase protein intake, turkey broth would be a better choice. Sodium content is higher in chicken broth; you could choose a lower salt version of chicken broth or use turkey broth.Â
Limited research exists on broth and humans. Preliminary research shows that components found in bone broth can support digestive health by reducing cell damage, enhancing the immune response, and providing small amounts of easily digestible nutrients.13,14,15
Hot drinks and soups relieve nasal congestion and reduce mucous production.16 These unpleasant side effects of illness can be alleviated by drinking broths.Â
A nutritious broth alone or with noodles, chicken, and vegetables can help you feel better sooner.Â
Difference Between Turkey And Chicken Turkey VS Chicken
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