Beef and turkey are generally similar in protein and cholesterol content. However, beef contains approximately two times more fats.
Beef is higher in calories, iron, potassium, selenium, Vitamin A, Vitamin D, and Vitamin B12. Also, it contains less sodium than turkey meat.
On the other hand, turkey meat provides more protein, magnesium, and phosphorus. In addition, it has less saturated fat than beef.
Turkey or beef? It is often hard to decide what to eat and what is healthier. The first is the worlds second most popular poultry meat, but the second is more traditional. Here we will explore the two scientifically, focusing on nutrition and health.
Beef is classified as red meat due to its high myoglobin and, therefore, iron content. Some think of turkey as red meat due to its darker color than other poultry, but is it red meat? Turkey is considered white meat and is lighter in color than beef, so it has a lower content of myoglobin and iron bound to it.
Meat characteristics can vary depending on the conditions they kept the animal in, the age or weight, and other aspects.
The turkey can be divided into three main parts: the breast, the wings, and the legs. The breast and wing meat is lighter, while the leg meat is darker. It is so because the turkey is a flightless bird, and its leg muscles are better developed.
Depending on its location, beef is also divided into some parts: the chuck (shoulder), the brisket and shank (breast), the rib, the sirloin (hip), the short loin, the short plate, the flake, and the round (2). All the types of meat mentioned have different qualities and differ in preparation methods.
Here we will compare the nutritional values of a roasted whole turkey with meat and skin and a broiled ground beef consisting of 85% lean meat and 15% fat. Its important to remember that the nutritional values of the meats specified here may differ from those of other varieties.
Turkey meat is richer in proteins, while beef contains more calories. Both of them do not contain a significant number of carbohydrates.
Now we will have a closer look at every nutrient present in these types of meat.
Animal protein usually contains all nine essential amino acids needed for the growth of the body. Both beef and turkey meat are good sources of protein.
Turkey contains 28.5g of protein in a 100g serving (3), while beef provides 25.9g (4). Sirloin is the beef cut with the highest protein content. For health-conscious steak eaters, its one of the best options.
Beef sausages and steaks, on average, offer two times less protein than broiled, ground beef. The protein composition of the turkey does not usually change during processing.
As a source of essential amino acids, turkey meat is rich in lysine, leucine, and tryptophan (5). Beef contains a notable amount of lysine, leucine, and valine (6). The protein found in both of these meats has significantly high quality.
Compared to turkey meat, beef is almost two times higher in fat. The 100g serving of beef provides 15.4g of fats, while the same amount of turkey contains 7.39g of lipids.
There is a direct proportion in the processing of meat and fat content. Processed turkey items, such as sausages and bacon, have about 2-3 times the fat content of unprocessed turkey products. Beef also follows this trend.
Despite being higher in fats, beef is lower in cholesterol. The cholesterol in 100g of beef is 90mg, while the same portion of turkey contains 109g of it. You should know that the fat of turkey is primarily located in its skin; therefore, removing the skin means reducing the fat intake. The fattiest section of the beef is the rib. For this reason, it has the highest content of calories and saturated fats. It should be broiled under high temperatures for fats to be cooked.
Fat Type Comparison
Fat type breakdown side-by-side comparison 
Turkey meat 2 31% 38% 31% Saturated fat: Sat. Fat 2.155 g Monounsaturated fat: Mono. Fat 2.647 g Polyunsaturated fat: Poly. Fat 2.119 g 
Beef broiled 1 45% 51% 4% Saturated fat: Sat. Fat 5.895 g Monounsaturated fat: Mono. Fat 6.668 g Polyunsaturated fat: Poly. Fat 0.484 g
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +337.8% |
| Contains more Mono. FatMonounsaturated fat | +151.9% |
On the other hand, beef covers approximately 60% of vitamin B12s daily needs. So, when you enjoy burgers or steaks, your favorite cut of beef offers lots of vitamin B12.
Before being prepared, some turkey products, such as bacon, are cured with sodium nitrate. Therefore, turkey bacon has a higher salt content. Processed beefs sodium content is also high.
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The “coverage” charts below show how much of the daily needs can be covered by 300 grams of the food. Turkey meat 4 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163% Beef broiled 5 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more ManganeseManganese | +16.7% |
| Contains more SeleniumSelenium | +38.6% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +33.1% |
| Contains more IronIron | +138.5% |
| Contains more ZincZinc | +154.4% |
| Contains less SodiumSodium | -30.1% |
~equal in Copper ~0.085mg
Some studies show that lean beef contains peptides that may decrease the concentration of total cholesterol and LDL (bad cholesterol) levels (7). Lean beef may also increase vascular flexibility (8).
It should be noted the American Health Association recommends limiting the amount of red meat in the everyday diet. A likely contributor is the saturated fat content in red meat.
Furthermore, fats are not the only cause of heart disease present in red meat. Beef contains carnitine and choline, and when being processed in the human gut, these compounds produce a chemical called trimethylamine-N-oxide (TMAO). High levels of TMAO in the blood increase the risk of heart attack, stroke, and hardened arteries (9).
In contrast, poultry meat, such as turkey, decreases cardiovascular risk (8). It may be explained by the lower fats, heme iron, and sodium in white meat. Turkey meat is the winner of this category.
Most studies show that red meat and poultry increase the risk of developing diabetes. People who use meat have a higher probability of developing diabetes than those who do not consume meat at all.
People with diabetes should avoid high-fat and processed meat products. They should not use prime cuts of beef, such as ribs. Lean turkey breast meat without the skin is better (10).
The risk of diabetes mellitus type two is also connected to the preparation method of meat. The risk increases when cooked at a high temperature – grilled, roasted, or barbequed (11). Hence, cooking methods at moderate temperatures, like boiling, steaming, or stir-frying, are recommended.
There is a negative link between red and processed meat consumption and cancer. The American Cancer Society claims that colorectal cancer is the primary reason for limiting these products in everyday diet (12).
Conversely, poultry meat decreases the risk of esophagus, liver, colorectal, lung, and breast cancer. Substitution of red meat with white meat is beneficial from a cancer-preventing perspective.
Protein is an essential nutrient that plays many important roles in the body. Getting enough high-quality protein in your diet is important for building muscle supporting immune function and keeping you feeling full and energized. Two popular sources of protein are beef and turkey. But when it comes to protein content, does beef or turkey come out on top?
I compared the protein levels in equal 3-ounce cooked servings of 90% lean ground beef versus ground turkey. I also looked at the protein content in cuts of beef like sirloin steak versus sliced roasted turkey breast. Here is a summary of what I learned:
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Ground beef contains around 22-25 grams of protein per 3-ounce cooked serving depending on leanness, while ground turkey supplies approximately 21-23 grams for an equal portion
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Beef steaks like sirloin provide about 24-26 grams of protein per 3-ounce serving. The same weight of roasted turkey breast has roughly 22-24 grams.
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Ounce for ounce, beef generally packs a bit more total protein compared to turkey. But the difference is small, just 1-3 grams more protein per serving.
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Both meats provide high-quality, complete proteins with all the essential amino acids your body needs.
So while beef contains slightly higher protein levels, both meats can easily meet daily protein requirements. For reference, it’s recommended that the average person consumes around 50 grams of protein daily. Active individuals may aim for closer to 60-80 grams or more.
Below I’ll explore some of the unique benefits of beef versus turkey protein, discuss why a small protein difference may not matter much, and provide tips for choosing healthy cuts of each.
Benefits of Beef Protein
Here are some of the top advantages that beef has over turkey when it comes to its protein content and amino acid profile:
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Muscle building – Beef contains more of the essential amino acid leucine, which directly stimulates muscle protein synthesis. This makes it an excellent food for building and maintaining muscle mass.
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Post-workout recovery – The amino acid profile in beef helps repair exercise-induced muscle damage from strength training. Consuming beef after a tough workout helps rebuild muscles.
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Iron – Beef contains approximately 1.5-2 times more iron than turkey. This is beneficial for those at risk of iron deficiency.
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Zinc – Necessary for immunity, wound healing, DNA synthesis, and growth, beef provides around 2 times more zinc than turkey.
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Vitamin B12 – Crucial for neurological function, energy metabolism, mood, and heart health, beef supplies higher amounts of this essential nutrient compared to turkey.
Benefits of Turkey Protein
Turkey also offers some advantages:
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Lower in calories – Comparing 90% lean turkey to beef, turkey provides around 20 fewer calories per 3-ounce serving. This can benefit weight management.
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Lower in saturated fat – Turkey generally contains slightly less saturated fat depending on leanness and cut. This may benefit heart health.
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Lower in cholesterol – Turkey has around 15-20% less cholesterol than beef depending on leanness. Limiting dietary cholesterol is recommended by health organizations.
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Mild flavor – Ground turkey is more mild in taste than beef, making it versatile to season and add to a variety of dishes.
Small Protein Differences Don’t Matter Much
While beef consistently contains 1-3 more grams of protein per serving compared to turkey, this small difference likely doesn’t matter much for meeting daily protein needs.
A 3-ounce serving of beef or turkey supplies 20-25 grams, which is nearly half the recommended daily target for protein intake. Consuming just 2-3 servings provides the majority of what an average person needs in a day.
Even if you opt for turkey instead of beef at a meal, you can easily make up a gram or two of protein by consuming Greek yogurt, eggs, nuts, or other protein-rich foods during the day.
If you are highly active and trying to build muscle with your diet and strength-training, the slightly higher leucine content in beef may be more beneficial. But for general health, the small differences in total protein content shouldn’t be a major deciding factor.
Choosing Healthy Beef and Turkey
More important than a 1-3 gram protein difference is choosing the highest quality cuts of beef and turkey. Here are some tips:
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Select lean beef cuts like eye of round, sirloin tip, 93% lean ground beef, flank steak. Avoid high-fat ground beef blends.
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Opt for lean ground turkey that is 93-95% lean to limit fat content. Avoid ground turkey made with skin.
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Choose grass-fed, organic, and local meat when possible for more sustainable, ethical options.
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Check for reputable certifications on packaging to ensure more humane practices.
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Prepare beef and turkey in healthy ways – grilled, roasted, sautéed – not fried.
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Moderate portion sizes to around 3-4 ounces at a meal.
As long as you choose lean, high-quality cuts of beef and turkey, both can be incorporated into a healthy, protein-rich diet. A small protein advantage of 1-3 grams per serving in beef over turkey shouldn’t be a deciding factor.
The Bottom Line
When it comes to total protein content, beef consistently contains slightly higher amounts compared to turkey – usually 1-3 extra grams per 3-ounce cooked serving depending on leanness of the cuts.
This small advantage in beef protein content doesn’t likely matter much for meeting everyday protein needs, however. Both meats easily provide around half of the recommended daily target for protein in just one 3-4 ounce serving.
While beef can maximize muscle-building amino acids like leucine, support workout recovery, and provides more iron and zinc, turkey is lower in calories, saturated fat, and cholesterol.
As long as you choose high-quality, lean cuts, both beef and turkey can play a role in an overall healthy, protein-rich diet. Focus on picking sustainable, organic options whenever possible.
So which has more protein – beef or turkey? While beef packs a bit more per serving, both are winners when it comes to providing high-quality, complete proteins to support an active, healthy lifestyle.
Comparison summary tablePay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
| Lower in Saturated fat | ||
| Lower in Cholesterol | ||
| Lower in Sodium | ||
| Lower in Sugar | Equal | |
| Lower in Glycemic Index | Equal | |
| Lower in price | Equal | |
| Rich in minerals | Equal | |
| Rich in vitamins | Equal | |
All nutrients comparison – raw data values
is better in case of low diet
| Low Calories diet | ||
| Low Fats diet | ||
| Low Carbs diet | ||
| Low Glycemic Index diet | Equal | |
Chicken Breast vs. Lean Ground Turkey: The Ultimate Protein Battle!
FAQ
Is turkey or beef a better source of protein?
Meats Ranked in Protein Levels. Turkey. It looks like turkey is our winner for having the most protein per serving.
What is the best meat for protein?
Overall, chicken breast and ground turkey are often regarded as the best options for a high protein to cost ratio, making them popular choices for those looking to bulk up. However, incorporating a variety of protein sources, including eggs and fish, can help ensure a well-rounded diet.
Is beef or turkey better for bulking?
Both turkey and beef can give you the protein you need to feed your muscles, but both can contribute to obesity if you eat too much. If you enjoy both, eat both — but keep portion size and fat content in mind.
What animal meat has the most protein?
- Turkey Breast. Turkey breast tops the list of lean meats, boasting a high protein content with minimal fat. …
- Chicken Breast. A staple in the fitness world, chicken breast is renowned for its high protein and low-fat profile. …
- Lean Beef. …
- Ground Beef. …
- Pork Tenderloin. …
- Skinless Deli Meats. …
- Salmon.
Which meat has the most protein?
When choosing beef, opt for lean cuts and moderate portion sizes to maximize your protein intake and manage your saturated fat consumption. Chicken breast and lean beef stand out as meat products that pack the most protein per serving. All meat is considered a complete source of protein due to its essential amino acid profile.
Which has more vitamin B12, chicken or beef?
A 100g chicken fillet has an average of 340mcg of vitamin B12, while a grilled sirloin steak in the same portion has an average of 290mg of B12. Therefore, red meat is much richer than chicken.
Is beef a good source of protein?
Beef also stands out for its protein content. Lean cuts of red meat, such as sirloin or tenderloin, are rich in protein 3, and they provide critical nutrients like iron and vitamin B12 4. When choosing beef, opt for lean cuts and moderate portion sizes to maximize your protein intake and manage your saturated fat consumption.
Why is meat a good source of protein?
“On top of containing all the amino acids, the amino acids in meat are highly bioavailable—meaning they’re easily absorbed and utilized by the body,” says David Church, Ph.D., an assistant professor at the University of Arkansas for Medical Sciences. “This makes meat an efficient source of protein for meeting the body’s needs.
Are chicken breast & beef a good source of protein?
Lean cuts of chicken breast and beef, along with other high-protein meats like fish, are complete proteins that contain all the amino acids your body needs to engage muscle growth. Most notably, they have plenty of leucine, an essential trigger of muscle protein synthesis.
How much protein is there in 100 grams of lean beef?
For every 100g of lean meat, there is an average of 32g to 35g of protein, in addition we have 7g of lipids, 84mg of cholesterol and 4. 3g of saturated fat.