Effective bodybuilding requires not only the right amount and type of physical activity, but also a proper diet with high protein foods, such as lean meats like turkey and chicken.
Protein is an essential macronutrient that plays many important roles in the body. Choosing protein-rich foods like lean meats, eggs, legumes and dairy products is important for muscle growth, weight management, and overall health. Two of the most popular high protein options are turkey and chicken. But when it comes to protein content which one reigns supreme?
An Overview of Turkey and Chicken Protein
Both turkey and chicken are considered excellent sources of protein. A 3-ounce serving of roasted, skinless turkey breast contains around 26 grams of protein. The same portion of roasted skinless chicken breast has about 24 grams of protein.
So in a direct head-to-head match-up, turkey seems to have slightly more protein than chicken. However, the difference is small enough that either poultry option can fit into a high protein diet.
When comparing dark meat, a 3-ounce serving of roasted turkey thigh contains about 22 grams of protein, while the same amount of roasted chicken thigh has around 19 grams. Again, turkey wins by a bit.
Digging Deeper Into the Protein Profiles
Looking beyond just the total protein content, there are some differences in the amino acid profiles of turkey and chicken:
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Tryptophan – Turkey contains a bit more of this amino acid that promotes serotonin production and can enhance mood.
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Lysine – Turkey and chicken are both great sources of lysine, which is important for calcium absorption and immune function.
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Leucine – Chicken contains more leucine per serving compared to turkey. Leucine is crucial for muscle protein synthesis.
So while turkey provides more overall protein, chicken has higher amounts of certain amino acids like leucine that are considered especially important for athletes and bodybuilders.
The protein from both turkey and chicken is highly bioavailable and contains all the essential amino acids your body needs.
The Benefits of Choosing Turkey or Chicken
Turkey and chicken offer several benefits as high protein options:
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They are lower in calories and fat compared to red meats like beef and pork, making them useful for fat loss diets. Skinless white meat is especially lean.
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The contain less saturated fat than red meat, which may provide heart health benefits.
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They are versatile and can be used in everything from sandwiches to salads to main dishes. Easy to incorporate into any eating plan.
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They are affordable and offer a relatively low-cost way to increase protein intake compared to other animal products.
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They are easy to cook quickly when you’re short on time. No need for lengthy prep or marinating.
So whether you opt for turkey or chicken, you really can’t go wrong. Both provide quality protein in amounts to suit the needs of most adults.
Choosing Between White and Dark Meat
For both turkey and chicken, the white meat (from the breast and wings) is leaner and contains a touch more protein than the darker thigh and leg meat.
But some people find white meat to be too dry and prefer the richer flavor of dark meat. From a health perspective, dark meat has slightly higher amounts of minerals like zinc, iron, and selenium despite the bump up in fat content.
To get the best of both worlds, enjoy a mix of both white and dark meat. Or if you strongly prefer one or the other, just keep portion sizes reasonable.
Health Benefits Beyond Protein
While protein content may be the most obvious benefit of turkey and chicken, these poultry choices offer additional perks:
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B Vitamins – Excellent sources of niacin, B6, and B12. Deficiencies in these vitamins are common.
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Selenium – Provide this antioxidant mineral that enhances immune function and thyroid health.
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Choline – A nutrient involved in metabolism, nerve function, and mood that many people don’t get enough of.
So be sure to think beyond macros. Turkey and chicken optimize your micronutrient intake in many ways as well.
The Importance of Preparation
When it comes to healthy protein, it’s not just about choosing turkey or chicken. How you prepare the meat also matters:
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Skinless and with minimal added oils is best to limit saturated fat intake.
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Avoid charring or overcooking to reduce formation of carcinogenic compounds.
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Pair with veggies and whole grains to balance out the amino acid profile.
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Unprocessed, homemade options are preferable to deli meats with excess sodium.
With sound prep methods, turkey and chicken can be nutritious additions to almost any eating plan.
Turkey vs Chicken: Which is Healthier Overall?
At the end of the day, turkey and chicken are far more similar than different when it comes to their nutritional attributes.
Both provide lean, low-fat protein in amounts to suit the needs of most people. Turkey contains a little more protein per serving, but the difference is modest.
From a health standpoint, there is no need to choose one over the other. Including both turkey and chicken as part of a balanced, varied diet that focuses on whole foods is likely your best bet for overall wellness.
So don’t stress over opting for a turkey burger or a chicken salad. As long as you control portion sizes and preparation methods, both turkey and chicken can contribute to a healthy way of eating.
The Bottom Line
When choosing between turkey and chicken as high protein options:
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Turkey contains slightly more protein per serving compared to chicken.
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Chicken provides more of certain amino acids like leucine.
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Both offer complete, highly bioavailable protein.
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Lean white meat is optimal for fat loss diets.
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Reasonable portions of both white and dark meat can fit into a balanced approach.
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Preparation technique strongly impacts the health profile.
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Turkey and chicken provide similar overall benefits.
Focus on including a variety of lean proteins, and don’t stress over whether turkey or chicken is healthier. Both can be nutritious choices.
Turkey vs. Chicken Nutrition
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Both chicken and turkey can be good sources of lean protein. The Academy of Nutrition and Dietetics explains that the healthiness of chicken or turkey can depend on the way that its cooked. Baking and grilling are considered healthier options, while frying chicken or turkey is less healthy. Moreover, removing chicken or turkey skin will help reduce the fat content.
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In terms of nutrition, turkey meat overall contains fewer calories than chicken. According to the USDA, a 3-ounce serving of a whole cooked chicken has 200 calories and 100 calories from fat, while a 3-ounce serving of a whole turkey has 170 calories, 70 calories from fat and slightly more protein with 24 instead of 23 grams of protein.
Overall, turkey contains fewer calories and moderately more protein than chicken, except for the chicken breast, which has more protein per serving size of 3 ounces. Turkey also has less cholesterol, less sodium and more iron.
Since protein provides amino acids that help in muscle rebuilding and repair, says Mayo Clinic, turkey may be a moderately better option, though it depends on how its prepared and which part of the turkey it comes from. The difference between the chicken and turkey meat, in terms of nutrition is minimal.
Mayo Clinic recommends foods that will fuel a workout, that will provide energy to your muscles and help you recover from physical activity. The most important elements of your diet to fuel your workout are healthy carbs, such as whole-wheat bread and brown rice, lean protein, such as turkey or chicken, which will help you gain and maintain lean muscle tissue and water, which will keep you hydrated.
Mayo Clinic also suggests eating carbohydrate-heavy food one to four hours before exercise and protein-rich foods after your workout to help you restore the glycogen lost in your muscles during the workout. Geisinger Health advises having a lean protein and carbohydrate, such as lean turkey or chicken on a wrap to help build your muscles for the next workout.
Other high protein foods suggested by Mayo Clinic as a post-workout snack include string cheese with an apple, a fruit smoothie made with Greek yogurt, low-fat chocolate milk or tuna on a whole-grain wrap.
Read more: How to Cook a Small Turkey
Chicken Breast vs. Lean Ground Turkey: The Ultimate Protein Battle!
FAQ
Is chicken or turkey better protein?
Both turkey and chicken are rich in high-quality protein. Chicken breast has slightly more protein than turkey breast, but turkey thigh is minimally higher in protein than chicken thigh. The other meat cuts provide equal amounts of protein. Which type is healthier depends on your personal health and nutrition goals.
Is turkey good for building muscle?
Lean meat like turkey and chicken are fantastic foods for building muscle as they contain a high amount of protein and not much else; they have a very low carb and fat content and no nasties if they are not overly processed.
Is turkey the best meat for protein?
Rich in protein
Low in fat and richer in protein than chicken, turkey is a lean meat and a good choice for those looking to reduce their fat intake. This high-protein, low-fat composition can mean the meat may cook quickly and become dry.
Which is better, ground turkey or ground chicken?
Overall, turkey can be considered slightly healthier than chicken due to its lower fat content and higher protein levels in certain cuts. However, both can be healthy options when prepared in a nutritious way. The best choice ultimately depends on personal health goals and dietary preferences.
What is the difference between Turkey vs chicken protein?
Turkey vs chicken protein, both are excellent sources of protein and can be part of a balanced diet. The protein comparison turkey vs chicken, in white meat cuts, such as breast and wing meat, is comparable between turkey and chicken. Dark meat cuts, such as leg and thigh meat, also have similar protein content in both turkey and chicken.
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.
Does turkey thigh have more protein than chicken?
The protein content of leg and thigh meat for chicken and turkey is almost the same, though turkey thigh has one gram more protein than chicken thigh per ounce (28 grams) of meat. Which Is Healthier? Both chicken and turkey provide high-quality protein and can be a healthy component of a balanced diet.
Which is better chicken or Turkey?
Chicken is higher in calories and fats, both saturated and polyunsaturated, while turkey is richer in protein and cholesterol. Turkey is also richer in vitamins and minerals, such as magnesium, copper, vitamin B12, and folate. However, chicken has more vitamin A, vitamin E, and less sodium.
Does turkey meat have more calories than chicken?
In terms of nutrition, turkey meat overall contains fewer calories than chicken. According to the USDA, a 3-ounce serving of a whole cooked chicken has 200 calories and 100 calories from fat, while a 3-ounce serving of a whole turkey has 170 calories, 70 calories from fat and slightly more protein with 24 instead of 23 grams of protein.
Is Turkey richer in vitamins than chicken?
Overall, turkey is richer in a more significant number of vitamins than chicken. Vitamin comparison score is based on the number of vitamins 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.