Chicken and turkey are both lean protein options that can be part of a healthy diet. However, there are several reasons why chicken may be the better choice for most people.
More Versatile
Chicken is a more versatile ingredient than turkey. Its mild flavor allows it to be used in a wider variety of dishes across different cuisines. Chicken can be baked grilled sautéed, fried, or used in soups, salads, sandwiches, pasta dishes and more. Turkey is more limited in its uses, often reserved for holiday roasts or deli meat sandwiches.
Lower in Fat
Chicken tends to be lower in fat and calories compared to turkey, especially when comparing breast meat A 3 oz serving of roasted chicken breast contains 36 g fat and 140 calories, while the same amount of roasted turkey breast has 4.1 g fat and 160 calories (1,2). The extra lean nature of chicken breast makes it easy to incorporate into low-calorie or low-fat diets.
Higher in Important Nutrients
Chicken contains more vitamin B6 and pantothenic acid than turkey. Vitamin B6 aids metabolism and nerve function, while pantothenic acid is needed to form coenzyme-A, an essential molecule involved in energy production (3). Chicken thigh meat also has almost double the zinc content of turkey thigh meat, providing 2.7 mg vs 1.5 mg per 100g serving (4,5). Zinc supports immune function and wound healing (6).
Lower in Sodium
Fresh turkey contains more sodium than fresh chicken. A 100 g serving of roasted turkey breast packs 78 mg sodium, compared to just 69 mg in chicken breast (1,2). People limiting sodium intake, like those with high blood pressure, may favor chicken over turkey for this reason (7).
Better Price Point
Pound for pound, chicken costs less than turkey, especially when comparing prices for boneless, skinless chicken breast versus boneless, skinless turkey breast. The smaller size of chickens compared to turkeys makes chicken a more budget-friendly protein option for individuals and families.
More Convenient Sizes
Whole chickens and chicken parts like breasts, thighs, and drumsticks are available in more manageable sizes for everyday cooking. Turkeys are much larger, so cooking and carving a whole turkey is saved for special occasions. It can be tricky finding appropriately sized turkey cuts for single servings.
Less Cooking Time
The smaller size of chicken compared to turkey also means it requires a shorter cooking time. Chicken breasts may cook in as little as 8-12 minutes per side, while a turkey breast roast needs upwards of 2-3 hours in the oven (8). Quick cook times make chicken a handy weeknight dinner option.
Kid Friendly
Chicken tenders and nuggets are lunchbox and family dinner staples. These convenient chicken items appeal to even the pickiest eaters in the household. While turkey nuggets and tenders exist, they are less commonly found than the ubiquitous chicken versions that kids love.
Better Flavor
Turkey is often regarded as a blander tasting meat compared to chicken. With less natural fat content, turkey can easily dry out during cooking, contributing to a stringy, less juicy texture. Chicken has a more appealing flavor and texture when roasted or pan-seared. The versatility of chicken also allows it to soak up and complement flavorful sauces and spice rubs.
No Thawing Required
Chicken can be cooked straight from the refrigerator or freezer thanks to its smaller size. Turkeys must be completely thawed before roasting to ensure food safety and proper cooking. This extra thawing step makes turkey less convenient than chicken you can throw right into a recipe.
While both chicken and turkey offer benefits, chicken comes out ahead in terms of versatility, convenience, price, and kid appeal. Turkey certainly has its place at holiday meals or as deli meat, but for an everyday lean protein, chicken may be the superior choice for most households. Focus on choosing high quality, minimally processed chicken and preparing it in a healthy way to maximize its nutritional value.
References:
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USDA FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
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USDA FoodData Central. Turkey, all classes, breast, meat only, cooked, roasted. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
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National Institutes of Health. Office of Dietary Supplements. Vitamin B6 fact sheet. https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
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USDA FoodData Central. Chicken, broilers or fryers, thigh, meat only, cooked, roasted. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171476/nutrients
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USDA FoodData Central. Turkey, all classes, thigh, meat only, cooked, roasted. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171481/nutrients
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National Institutes of Health. Office of Dietary Supplements. Zinc fact sheet. https://ods.od.nih.gov/factsheets/Zinc-Consumer/
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American Heart Association. Shaking the Salt Habit. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/shaking-the-salt-habit
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FoodSafety.gov. Safe minimum cooking temperatures. https://www.foodsafety.gov/food-safety-charts/safe-minimum-cooking-temperature
How Much Do You Need?
According to Harvard’s School of Public Health, the average person needs about 7 grams of protein daily for every 20 pounds of body weight (or 0.35 grams for every pound.)
To calculate your ideal intake: (Your weight in lbs) x 0.35 = # of grams of protein daily
Keep in mind that these are general guidelines, and several factors may affect the amount your body needs. The USDA has a daily intake calculator for a personalized approach that includes more inputs like your sex, age, height and activity level. We also recommend consulting with a medical professional if you have specific nutritional goals or health concerns.
Protein Is Vital For Your Body’s Tissue, Enzymes, Hormones & More.
Carbohydrates, fat and protein are three essential macronutrients your body needs. To better understand their functions, think of your body as a car.
Just like a car needs different types of fuel to run smoothly, your body also needs various energy sources to function well.
- Protein Is Your Body’s Building Blocks. Protein is like the car’s engine. It’s vital for building and repairing tissues, making enzymes and hormones, and supporting overall growth—just like an engine powers your car. Foods like meat, fish, eggs and beans are rich in protein.
- Carbohydrates Are Quick Energy Sources. Carbohydrates are like the car’s accelerator. They provide quick energy that helps you stay active and alert. Foods like bread, rice, fruits and vegetables are high in carbohydrates.
- Fat Is Your Long-Lasting Energy Reserve. Fat is like the car’s reserve fuel tank. It provides long-lasting energy and helps absorb vitamins. Foods like oils, nuts, cheese and avocado are loaded with healthy fat.
Is Turkey Really Better For You Than Chicken?
FAQ
Is chicken better to eat than turkey?
Why chicken is the best meat?
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