Chicken meat vs. Turkey meat — Health Impact and Nutrition Comparison

Calories

Both turkey and chicken are high-calorie foods; however, chicken contains notably more calories. Per a 100g serving, chicken has 50 more calories.

In an equal 100g serving of these foods, chicken provides 239 calories, while turkey meat contains 189 calories.

That being said, different parts of poultry contain different amounts of calories. The most calories can be found in the wing meat, followed by the legs. Consequently, the breast meat of chicken and turkey contains the least calories.

Chicken breast and wings provide more calories. However, turkey legs are higher in calories compared to chicken legs.

The calorie content found in 100g of chicken breast equals 197, while turkey breast contains 189 calories (4, 5). The same serving size of chicken legs provides 184 calories, whereas turkey legs contain 208 calories (6, 7). And lastly, the same 100g serving size of chicken and turkey wings contains 254 and 229 calories, respectively (8, 9).

Protein

Poultry meat, such as chicken or turkey, is one of the best protein sources.

While both of these types of meat are incredibly rich in protein, turkey provides more of it per serving. Turkey falls in the top 6% of foods as a source of protein. At the same time, chicken meat falls in the top 8% of foods as a source of protein.

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 founds in both of these meats is of very high quality, containing large amounts of all essential amino acids. A 100g serving of these foods provides more than the needed daily intake value of these 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 when compared to turkey, unlike protein. 13.6g of fats can be found in a 100g serving of chicken, while the same serving size of turkey meat contains only 7.39g of fats.

While significantly higher in fats overall, chicken meat is only slightly richer when comparing polyunsaturated fatty acid content. Chicken meat provides more than two times more monounsaturated fatty acids.

As expected, 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. The same 100g serving of turkey provides 109g of cholesterol, while chicken contains 88g of cholesterol.

It is important to note that removing the skin before eating chicken or turkey reduces fat content intake significantly. However, according to the Harvard School of Public Health, most of the fat found in chicken skin is healthy, unsaturated fat (10).

Carbohydrates

Like most meat, turkey and chicken do not contain notable amounts of carbohydrates.

Chicken contains 0.06g of carbohydrates, while turkey has no carbohydrates.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Cardiovascular disease (CVD) risk can be influenced by various factors, including diet. When comparing turkey meat to chicken meat in terms of their impact on cardiovascular health, several considerations come into play:

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 (15).

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. However, the overall impact on cardiovascular health is influenced by various factors beyond just the type of meat consumed (16).

Diabetes

Recent studies have confirmed the existence of a link between hyperinsulinemia and insulin resistance and the intake of saturated fat of animal origin (13). 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 (13).

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 (17).

If you'd like to read more about the effects of chicken meat intake on blood glucose levels, you can visit the link. Learn about the connection between turkey meat consumption and diabetes here. 

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 (13).

The substitution of red meat with white meat is recommended to decrease the risk of the esophagus, liver, colon, rectum, anus, lung, pleura, and breast cancer (18, 13).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

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. Eating fish or vegetables instead of poultry has been studied to decrease cardiovascular incidence risk (19).

Cancer

While fresh, cooked poultry may protect tumors, the same cannot be said about processed chicken and turkey.

Processed meat intake can increase the risk of nasopharyngeal, esophageal, lung, stomach, and pancreatic cancer incidence (20).

Poultry consumption has also been positively associated with the risk of malignant melanoma, prostate cancer, and non-Hodgkin lymphoma (21).