Chicken breast and turkey breast are remarkably similar whole foods. When compared by equal cooked skinless weight, their protein, calorie, and fat differences are minimal, making them nearly interchangeable in meal planning.
We compare white-meat breast to white-meat breast under matched USDA FoodData Central records. A typical 3 oz serving delivers around 25 to 26 grams of complete protein in both meats.
Side-by-Side Macro Snapshot (100g Cooked Skinless Meat)
Chicken Breast
FDC ID 171534Roasted, skinless meat only (100 g edible portion)
Turkey Breast
FDC ID 171633Roasted, skinless meat only (100 g edible portion)
Compare Your Serving Size
Select an equal weight, cooking state, and skin option to compare chicken breast vs turkey breast side-by-side:
Chicken Breast (100 g)
Turkey Breast (100 g)
Chicken Breast vs Turkey Breast Nutrition per 100g
Complete nutrient profile for 100 grams of cooked roasted, skinless edible breast meat from matched USDA FoodData Central records:
| Nutrient | Chicken Breast (100g) | Turkey Breast (100g) | Difference & Magnitude |
|---|---|---|---|
| Calories | 165 kcal | 147 kcal | Turkey is 18 kcal lower (Small difference) |
| Protein | 31 g | 30.1 g | Chicken is +0.9 g higher (Minimal difference, ~3%) |
| Total Fat | 3.6 g | 2.1 g | Turkey has 1.5 g less fat (Small difference) |
| Saturated Fat | 1 g | 0.6 g | Turkey has 0.4 g less saturated fat |
| Carbohydrates | 0.0 g | 0.0 g | 0.0 g (Equal) |
| Cholesterol | 85 mg | 84 mg | Virtually equal (85 mg vs 84 mg) |
| Sodium | 74 mg | 63 mg | Turkey is 11 mg lower (Plain meat baseline) |
| Potassium | 256 mg | 293 mg | Turkey has +37 mg more potassium |
| Phosphorus | 228 mg | 217 mg | Chicken has +11 mg more phosphorus |
| Selenium | 27.6 mcg | 33.3 mcg | Turkey is +5.7 mcg higher (+21%) |
| Niacin (B3) | 13.7 mg | 12.2 mg | Chicken has +1.5 mg more Niacin |
| Vitamin B6 | 0.6 mg | 0.46 mg | Chicken has +0.14 mg more Vitamin B6 (+30%) |
| Vitamin B12 | 0.34 mcg | 0.4 mcg | Turkey is +0.06 mcg higher |
| Iron (Heme) | 0.43 mg | 0.64 mg | Turkey has +0.21 mg more Iron |
| Zinc | 0.8 mg | 1.65 mg | Turkey has +0.85 mg more Zinc (2x higher) |
| Choline | 85.3 mg | 84.2 mg | Essentially equal (85.3 mg vs 84.2 mg) |
Which Has More Protein: Chicken Breast or Turkey Breast?
Practically speaking, they are virtually tied. In matched USDA records, cooked skinless chicken breast provides 31.0 grams of protein per 100 grams while cooked skinless turkey breast provides 30.1 grams. In a typical 3-ounce (85 g) serving, this translates to about 26.4 g vs 25.6 g, a difference of less than one single gram.
Both foods provide high biological value complete proteins containing all essential amino acids, including abundant branched-chain amino acids (leucine, isoleucine, and valine) required to stimulate muscle protein synthesis.
Calories and Fat: Minimal Natural Gaps
Plain skinless turkey breast is slightly leaner than chicken breast (2.1 g vs 3.6 g fat per 100 g), contributing to a minor 18-calorie difference per 100 grams (147 kcal vs 165 kcal).
Protein Density: Protein per 100 Calories
Both meats are among the most protein-dense whole foods on Earth:
Chicken Breast: (31.0 ÷ 165) × 100 = 18.8 g protein per 100 kcal.
Turkey Breast: (30.1 ÷ 147) × 100 = 20.5 g protein per 100 kcal.
To obtain 30 grams of protein: you need 97 grams of chicken breast (≈ 160 kcal) versus 100 grams of turkey breast (≈ 147 kcal). The practical metabolic difference for body composition is negligible.
Micronutrient Breakdown: Selenium, Zinc, and B-Vitamins
Rather than declaring a universal winner, examining specific micronutrients shows distinct advantages for each bird:
- Turkey Advantages: Provides over double the Zinc (1.65 mg vs 0.80 mg), slightly more Selenium (33.3 mcg vs 27.6 mcg), and more Vitamin B12 (0.40 mcg vs 0.34 mcg).
- Chicken Advantages: Provides higher concentrations of Vitamin B6 (0.60 mg vs 0.46 mg) and Niacin / Vitamin B3 (13.7 mg vs 12.2 mg), along with slightly more phosphorus.
Turkey Breast vs Turkey Deli Meat: A Critical Distinction
A whole roasted turkey breast contains only meat, natural water, and intrinsic sodium (~63 mg per 100 g). Packaged deli turkey lunch meat, however, is heavily processed with added water solutions, sodium phosphates, sodium erythorbate, and salt, frequently containing 500 mg to over 1,000 mg of sodium per 100 g.
If you are consuming deli lunch meat, check the Nutrition Facts label on the package rather than using whole poultry reference numbers.
Skin and Cooking Method Effects
Both chicken and turkey store significant subcutaneous fat in the skin. Consuming roasted poultry with skin increases total fat to 7.8 g for chicken breast and approximately 7.2 g for turkey breast per 100 g, elevating calorie density. For accurate tracking, always compare skinless with skinless or skin-on with skin-on.
Safe Minimum Internal Temperature (165°F / 73.9°C)
USDA FSIS guidelines establish that both chicken breast and turkey breast must reach a minimum internal temperature of 165°F (73.9°C) to eliminate pathogens such as Salmonella and Campylobacter.
Always insert a calibrated digital meat thermometer into the thickest portion of the breast. Visual appearance (white vs pink meat) is not an accurate indicator of food safety.
Which Should You Choose for Meal Prep?
Choose Chicken Breast If:
- You want versatile, quick-cooking individual single portions.
- You prefer a neutral flavor that easily absorbs marinades and sauces.
- You prioritize maximum Vitamin B6 and Niacin density.
- You want year-round widespread retail availability at stable prices.
Choose Turkey Breast If:
- You are cooking large-batch meal prep from a single roast.
- You prefer slightly higher dietary Zinc, Selenium, and Iron.
- You want an ultra-lean poultry alternative to add meal variety.
- You enjoy a slightly firmer texture and savory profile.
How We Compare Chicken and Turkey
Both foods are compared using official USDA FoodData Central SR Legacy records (FDC ID 171534 for chicken breast, FDC ID 171633 for turkey breast) matching cooking method (roasted), preparation (skinless, meat only), and edible portion weight (100g baseline).
Frequently Asked Questions
Which has more protein, chicken breast or turkey breast?
They are virtually tied. A standard 3-ounce (85 g) cooked skinless serving provides approximately 25 to 26 grams of protein in both poultry cuts, with differences typically amounting to less than half a gram.
Is turkey breast lower in calories than chicken breast?
Both are very low in calories when plain and skinless. In matched USDA roasted data, turkey breast is slightly lower (approx 147 kcal vs 165 kcal per 100 g), but the difference is small enough that cooking oil easily has a larger impact.
Which has less fat?
Turkey breast can be marginally leaner (approx 2.1 g vs 3.6 g fat per 100 g cooked), but both are classified as ultra-lean poultry meats.
Which has more selenium?
Both cuts provide excellent dietary selenium. Turkey breast delivers slightly higher levels (approx 33.3 mcg vs 27.6 mcg per 100 g), providing over 50% of the Daily Value.
Which has more vitamin B6?
Chicken breast provides higher concentrations of Vitamin B6 (approx 0.60 mg vs 0.46 mg per 100 g), supporting amino acid metabolism and neurotransmitter synthesis.
Which has more vitamin B12 and zinc?
Turkey breast provides slightly higher amounts of both Vitamin B12 (approx 0.40 mcg vs 0.34 mcg) and Zinc (approx 1.65 mg vs 0.80 mg per 100 g).
Is turkey healthier than chicken?
Neither is universally superior. When comparing plain, skinless breast cuts, their macronutrient density is nearly identical. Turkey has a slight edge in selenium and zinc, while chicken leads in Vitamin B6 and Niacin.
Is turkey deli meat the same as turkey breast?
No. Processed deli turkey frequently contains added water solutions, sodium (often 500 to 1,000 mg per serving), starches, and preservatives. It is not nutritionally equivalent to whole roasted turkey breast.
Are chicken and turkey both complete proteins?
Yes. Both poultry breasts are complete proteins that provide all nine essential amino acids required for muscle protein synthesis and tissue repair in optimal proportions.
What internal temperature should chicken and turkey breast reach?
According to USDA FSIS food safety standards, all poultry breasts must reach a minimum internal temperature of 165°F (73.9°C) measured at the thickest part of the cut.
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