Chicken and turkey are two of the most prevalent and reasonably priced protein options available. While chicken is generally more popular, turkey takes center stage during the holiday season. This article delves into a detailed comparison of chicken and turkey, exploring their nutritional profiles, health benefits, and suitability for weight loss.
What Does "Healthy" Even Mean?
The concept of "healthy" varies significantly from person to person. As Lauren Manaker, MS, RDN, LD, explains, one person's idea of healthy might differ vastly from another's, depending on individual goals, health conditions, and lifestyle choices. Some may opt for a plant-based diet, while others prioritize protein-packed meals for muscle building. Factors such as age, gender, socioeconomic status, perceptions, and geographical location also influence one's view of health. In some cultures, nutrient-rich, high-calorie foods are considered healthy, whereas others favor low-calorie meals. Therefore, "healthy" is a highly subjective concept.
Chicken vs. Turkey: Which Is Healthier?
The healthiness of chicken and turkey depends largely on how they are prepared and which parts are consumed. Both birds have tender parts, with some areas being leaner than others. However, turkey breast is generally considered leaner than chicken breast.
Manaker notes that turkey has a slight edge over chicken in terms of leanness, especially white meat. Turkey breast tends to be lower in calories and fat than chicken breast, making it a favorable option for those focused on weight management and heart health. However, she clarifies that the difference is minimal, and both turkey and chicken are reliable sources of protein, vitamins, and minerals. The key is not the bird itself, but the cooking method and portion size.
According to nutritionist Dr. Amy Lee, the goal is to consume an appropriate amount of protein to lose and maintain weight. Simple ways to reduce extra calories without compromising lean protein intake include using healthy cooking methods and removing the skin to decrease unnecessary calories.
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Protein and Calorie Comparison
Chicken and turkey have comparable protein and calorie content. Dr. Lee states that four ounces of either chicken or turkey provide about 30 grams of protein. Dark meat has a higher fat content than white meat in both types of poultry.
Healthiest Cooking Methods
The type of fat produced during cooking matters. Oven-baked chicken or turkey allows the meat to soak in its natural oils, resulting in "good fats". Conversely, deep-frying chicken in oil with flour or breadcrumbs produces "bad fats."
Dr. Lee recommends grilling chicken with the skin on, allowing the natural fats and oils to flavor the meat with spices. Manaker suggests roasting or baking turkey breast without the skin to maintain its nutritional benefits without unnecessary fats.
Summary of Nutritional Differences
Chicken is higher in calories and fats (both saturated and polyunsaturated), while turkey is richer in protein and cholesterol. Turkey also contains more vitamins and minerals like magnesium, copper, vitamin B12, and folate. However, chicken has more vitamin A and vitamin E, and less sodium.
In-Depth Nutritional Comparison
Introduction
Turkey and chicken share similarities as white meat poultry, but they also have numerous differences. This section compares turkey and chicken meat, focusing on nutrition and health impact.
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Classification
Poultry, including turkey and chicken, is considered white meat, while meat from mammals is classified as red meat. White meat has a lighter color due to lower myoglobin content, resulting in less iron.
Appearance
A whole turkey is typically larger and darker in color than a chicken. The leg meat of both turkey and chicken tends to be darker, while the breast and wing meat is lighter due to better-developed leg muscles from walking rather than flying.
Taste and Use
While often said to have similar tastes, turkey flavor is often described as more intense. However, one study found turkey meat to taste more like pork than chicken, describing the taste of both pork and turkey as fatty, salty, sweet, and umami. Due to its larger size, turkey meat requires more seasoning and longer cooking times.
The USDA recommends cooking all poultry to a minimum internal temperature of 165ºF (74ºC). Chicken is more commonly consumed year-round, while turkey is often reserved for special occasions like Thanksgiving and Christmas.
Types of Meat
The characteristics of turkey and chicken meat vary based on the animal's age, sex, and living conditions. Both can be used fresh or processed, although processed chicken is more popular. They can be domesticated or wild, depending on the raising method.
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Based on the cut, both can be divided into breast, wing, and leg. The USDA classifies chickens into four groups based on age and weight: Cornish game hen, broiler-fryer, roaster, and capon. Similarly, turkeys are classified into fryer-roaster, young, yearling, and mature or old turkey.
Nutrition
Nutritional values vary depending on the cut, animal's age, and cooking method. The following values are for roasted whole turkey with meat and skin and roasted chicken broiler or fryer with meat and skin.
Macronutrients and Calories
Chicken meat is denser in nutrients, containing nearly 60% water and 40% nutrients, while turkey meat consists of 64% water and 36% nutrients. According to the FDA, the average serving sizes are one cup of chopped chicken (140g) and 3oz of turkey (85g).
Calories
Both are high-calorie foods, but chicken contains notably more calories. Per 100g, chicken has 50 more calories. Chicken provides 239 calories, while turkey meat contains 189 calories. The wing meat contains the most calories, followed by the legs. The breast meat of chicken and turkey contains the least calories.
Chicken breast and wings provide more calories, while turkey legs are higher in calories than chicken legs. 100g of chicken breast contains 197 calories, while turkey breast contains 189 calories. The same serving of chicken legs provides 184 calories, whereas turkey legs contain 208 calories. Lastly, 100g of chicken and turkey wings contain 254 and 229 calories, respectively.
Protein
Poultry meat, such as chicken or turkey, is one of the best protein sources. Turkey provides more protein per serving, falling in the top 6% of foods as a protein source, while chicken falls in the top 8%. In a 100g serving, turkey contains 28.5g of protein, while chicken provides 27.3g.
Turkey and chicken are exceptionally high in tryptophan, lysine, and histidine. The protein found in both meats is of very high quality, containing large amounts of all essential amino acids.
Chicken meat has notably lower levels of isoleucine and valine than turkey. Of these two types of meat, turkey is the better choice as a source of protein.
Fats
Chicken is significantly higher in fats than turkey. A 100g serving of chicken contains 13.6g of fats, while the same serving of turkey meat contains only 7.39g of fats. Chicken meat is only slightly richer in polyunsaturated fatty acid content but provides more than two times more monounsaturated fatty acids. Turkey meat is lower in saturated fat content.
Both chicken and turkey are high in cholesterol. However, despite being higher in fats, chicken is lower in cholesterol. A 100g serving of turkey provides 109g of cholesterol, while chicken contains 88g of cholesterol. Removing the skin before eating reduces fat content significantly. However, according to the Harvard School of Public Health, most of the fat found in chicken skin is healthy, unsaturated fat.
Carbohydrates
Like most meats, turkey and chicken do not contain notable amounts of carbohydrates. Chicken contains 0.06g of carbohydrates, while turkey has no carbohydrates.
Vitamins
Meat is an excellent source of many vitamins, especially the B complex vitamins. Both turkey and chicken meat are rich in vitamins B3, B5, and B6. However, turkey meat is notably richer in vitamin B3 and vitamin B6, while chicken meat is only slightly higher in vitamin B5.
Turkey provides almost 2.5 times more vitamin B12 and is also richer in vitamin B2 and folate. Turkey contains a decent amount of vitamin D, which chicken lacks. On the other hand, chicken contains vitamin K, which is not found in turkey meat.
Minerals
Turkey and chicken meat contain decent levels of all principal minerals. Turkey is also richer in minerals, containing larger amounts of magnesium, copper, zinc, phosphorus, selenium, and choline. Turkey is also somewhat higher in potassium. On the other hand, chicken is slightly richer in iron, calcium, and manganese.
Glycemic Index
Due to the lack of carbohydrates, chicken and turkey meat have a glycemic index value of 0.
Acidity
The pH value of fresh chicken meat falls from 5.8 to 6.3. Turkey meat has a very similar pH value in the range of 5.8 to 6.5. Thus, the pH values of both chicken and turkey meat are slightly acidic. Poultry meat has a pH value closer to neutral when fresh and gets more acidic over time. When looking at these foods' Potential Renal Acid Load or PRAL values, turkey meat appears more acid-forming. The PRAL values for turkey and chicken are 16.3 and 14.6, respectively. The higher the positive PRAL value, the more acid the food produces.
Weight Loss & Diets
Chicken and turkey meat can be considered high-calorie foods. However, between the two, turkey is the better option for low-calorie and low-fat diets. Both turkey and chicken meat fit well into low-carb and low glycemic diets, as these foods contain an insignificant amount of carbohydrates.
Along with a diet rich in vegetables, intake of poultry meat, such as chicken and turkey, has been correlated with a lower risk of developing extra fat and obesity. Meat, especially poultry, is a great option for healthy protein and fats on a keto diet. Poultry meat is also recommended as part of the Mediterranean and Dietary Approaches to Stop Hypertension, or DASH diets.
Health Impact
As part of a vegetable-rich diet, poultry meat is associated with a risk reduction of developing overweight and obesity, cardiovascular diseases, and type 2 diabetes mellitus. Also, white meat, particularly poultry, is considered moderately protective or neutral on cancer risk.
Cardiovascular Health
Cardiovascular disease (CVD) risk can be influenced by various factors, including diet. Both turkey and chicken can be relatively lean sources of protein, especially if you choose white meat without the skin. However, turkey tends to have slightly fewer calories and fat than chicken, particularly if you compare skinless breast meat. A lower intake of saturated and trans fats is generally associated with a reduced risk of CVD.
How you prepare turkey or chicken can significantly affect their impact on cardiovascular health. Baking, grilling, or roasting without added fats are healthier options compared to frying or cooking with high-fat sauces and gravies. Processed forms of turkey and chicken, such as deli meats or sausages, often contain added sodium and preservatives, which may not be heart-healthy in excess.
It's essential to consider turkey or chicken within the context of your overall dietary pattern. Consuming either as part of a diet rich in fruits, vegetables, whole grains, and healthy fats or limiting processed foods, sugary beverages, and excessive sodium intake is key to reducing the risk of CVD. In summary, both turkey and chicken can be part of a heart-healthy diet when prepared and consumed in moderation, especially when choosing lean cuts and healthy cooking methods.
Diabetes
Recent studies have confirmed the existence of a link between hyperinsulinemia and insulin resistance and the intake of saturated fat of animal origin. Although chicken meat is higher in saturated fat content, it is also richer in healthy polyunsaturated fat. Specific data concerning the consumption of poultry have confirmed the absence of a statistically significant relationship between an increasing weekly chicken and turkey intake and the disease's development. Regarding the risk of developing type 2 diabetes, it's not only the type of product that matters but also the preparation method. Cooking meat at high temperatures, such as grilling and barbecuing, increases the risk of type 2 diabetes compared to cooking at moderate temperatures, such as boiling, steaming, and stir-frying.
Cancer
White meat consumption is said to have a protective or neutral effect on the risk of various cancers. A literature review confirms the inverse association between the number of weekly poultry servings and the risk of esophageal carcinoma. The substitution of red meat with white meat is recommended to decrease the risk of esophagus, liver, colon, rectum, anus, lung, pleura, and breast cancer.
Downsides and Risks
Even though the consumption of poultry is healthier than red meat when it comes to cardiovascular health, fish and vegetables may be the better options.
Ground Turkey vs. Chicken Breast: A Detailed Comparison
Understanding the nutritional nuances between ground turkey and chicken breast can significantly impact your health goals.
Quick Comparison (per 100g cooked):
- Chicken Breast: 187 calories, 33.4g protein, 4.7g fat
- Ground Turkey: 203 calories, 27.4g protein, 10.4g fat
Key Nutritional Differences:
- Protein: Chicken breast provides 18% more protein
- Fat: Ground turkey contains 2x more fat, but with a better unsaturated fat profile
- Minerals: Ground turkey is 3x richer in zinc and significantly higher in selenium
- Vitamins: Ground turkey provides 3x more vitamin B12; chicken breast offers more niacin (B3)
- Cholesterol: Ground turkey has slightly lower cholesterol (93mg vs 107mg)
Choosing between these proteins should align with your specific health objectives. Chicken breast excels for lean muscle building due to its higher protein and lower fat content. Ground turkey is superior for mineral intake and provides a more favorable fat composition with higher polyunsaturated fats.
Both options support healthy eating patterns, but the details matter, especially for managing chronic health conditions where specific nutrients play crucial roles.
Macronutrient Showdown: Protein, Fat, and Calories
Understanding macronutrients is crucial for achieving your health goals. These building blocks determine how well poultry options support your energy needs, muscle maintenance, and weight management plans.
Protein Power: Which Builds Muscle Better?
Chicken breast contains 33.4g of protein per 100g serving, outperforming ground turkey's 27.4g by about 18%. Both proteins are complete, containing all nine essential amino acids needed for muscle repair, enzyme production, and hormone creation.
Chicken breast is superior for muscle building due to its higher protein density. Ground turkey's protein content is still impressive and adequate for most people's muscle repair and maintenance needs.
The Fat Factor: A Closer Look
Ground turkey contains more than double the fat of chicken breast (10.4g compared to 4.7g per 100g). Chicken breast has the advantage in saturated fat, with only 1.29g compared to ground turkey's 2.67g. However, ground turkey is significantly richer in monounsaturated fats (3.46g vs 1.72g) and polyunsaturated fats (2.92g vs 1.07g). These "good fats" can improve your cholesterol profile and support heart health.
Ground turkey contains about 93mg of cholesterol per 100g, slightly higher than chicken breast's 85mg.
Calorie Count and Its Impact on Weight Management
Chicken breast delivers 187 calories per 100g, while ground turkey provides 203 calories. For weight loss, chicken breast has the edge due to its lower energy density, allowing for larger portions while staying within your calorie budget. Ground turkey can also work for weight management, especially leaner varieties like 93% lean.
Micronutrient Deep Dive: Vitamins and Minerals
Beyond macros, the micronutrient profiles reveal significant differences impacting your immune system and energy levels.
The Vitamin Verdict
Both proteins are packed with B-vitamins for energy production. Ground turkey dominates in vitamin B12, with about three times more than chicken breast. Vitamin B12 is essential for the nervous system and brain health.