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Ground chicken vs. Ground turkey — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 08, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Ground chicken
vs
Ground turkey

Summary

Ground turkey is richer in protein, including all essential amino acids, and slightly lower in calories. Ground turkey is also higher in unsaturated but lower in saturated fats and cholesterol.

Ground chicken is 4 times richer in vitamin E and 2 times richer in potassium, while the ground turkey is 4 times richer in folate (vitamin B9) and 3 times richer in vitamin B12. Ground turkey is also overall a better source of minerals, such as calcium, zinc, copper, and iron.

Overall, based on this information, ground turkey can be considered a somewhat preferable choice over ground chicken nutritionally, despite all their similarities.

 

Introduction

Ground turkey and ground chicken are both minced types of meat that can be used in a variety of recipes. They have similar nutritional profiles, but there are still some differences in taste and texture, as well as nutrition and health impact.

If interested, you can also read about the differences and similarities between roasted whole chicken and turkey.

Classification

Chicken is widely known as white meat, but is turkey meat white or red? White meat is lighter in color as it is lower in the iron-containing compound myoglobin. Both chicken and turkey are poultry and are, therefore, considered to be white meat.

Ground chicken and turkey are not processed meats. Processed meat is defined as meat that has undergone salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation (1). 

Appearance, Taste, and Use

Ground turkey has a slightly milder flavor compared to ground chicken. It also tends to be drier and can have a crumbly texture.

Ground chicken, on the other hand, has a slightly sweeter taste and a juicier texture. It can also be fattier than ground turkey, which some people prefer as it can make the meat more flavorful and moist.

In terms of cooking, both can be used interchangeably in recipes. The choice between ground turkey and ground chicken often comes down to personal preference and the desired outcome of the dish.

Nutrition

The infographics below are presented for 100g of cooked ground turkey and pan-browned ground chicken crumbles.

The average serving size of cooked ground chicken and turkey per person is considered to be one patty equal to 82g.

Macronutrients and Calories

Ground turkey and chicken are nearly identical in their macronutrient compositions, consisting of 62% and 65% water, respectively.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 11% 65%
Protein: 23.28 g
Fats: 10.92 g
Carbs: 0 g
Water: 64.92 g
Other: 0.88 g
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
Contains more OtherOther +450%
Contains more ProteinProtein +17.6%
~equal in Fats ~10.4g
~equal in Carbs ~0g
~equal in Water ~62.07g

Calories

These two types of meat provide a similar number of calories, with ground turkey containing only 14 more calories per 100g serving. Ground chicken has 189 calories per 100g serving.

Protein

While both these foods are good sources of protein, ground turkey is somewhat richer in protein compared to ground chicken. Ground turkey provides about 27g of protein per 100g serving, while ground chicken contains 23g.

The protein found in ground turkey and chicken is of high quality as they contain good amounts of all essential amino acids. Turkey is naturally richer in all these amino acids.

Fats

These two types of meat are similar in their fat contents, with ground chicken containing slightly more fat.

Per 100g serving sizes, ground chicken and ground turkey provide 10.92g and 10.4g of fats, respectively.

However, these two differ in their fat compositions.

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 48% 21%
Saturated Fat: Sat. Fat 3.11 g
Monounsaturated Fat: Mono. Fat 4.879 g
Polyunsaturated fat: Poly. Fat 2.08 g
30% 38% 32%
Saturated Fat: Sat. Fat 2.669 g
Monounsaturated Fat: Mono. Fat 3.458 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains more Mono. FatMonounsaturated Fat +41.1%
Contains less Sat. FatSaturated Fat -14.2%
Contains more Poly. FatPolyunsaturated fat +40.2%

As can be seen in the infographic above, ground turkey has a more favorable fat composition, being richer in polyunsaturated and lower in saturated fats.

At the same time, ground chicken is higher in monounsaturated fats.

Ground turkey is also lower in cholesterol (93mg per 100g) compared to ground chicken (107mg per 100g).

Carbohydrates

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

Vitamins

Ground turkey is 4 times richer in folate (vitamin B9) and 3 times richer in vitamin B12. It also contains vitamin A, which ground chicken lacks entirely, and is higher in vitamins B3 and B6.

On the other hand, ground chicken is 4 times richer in vitamin E, somewhat richer in vitamins B1, B2, and B5, and provides vitamin K, which ground turkey does not contain. 

Vitamin Comparison

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.8% 0% 30% 70% 133% 80% 124% 64% 5.3% 1.5% 32%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 2.2% 6% 19% 49% 164% 72% 146% 168% 0% 5.3% 43%
Contains more Vitamin EVitamin E +254.5%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin B12Vitamin B12 +162.7%
Contains more FolateFolate +250%
Contains more CholineCholine +32.5%
~equal in Vitamin C ~0mg

Minerals

Ground turkey can be considered the winner in the mineral category, being 4 richer in calcium and higher in zinc, copper, and iron.

Nevertheless, ground chicken contains 2 times more potassium.

Without added salt, these two types of meat provide nearly the same amount of sodium. 

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.4% 26% 57% 50% 85% 109% 10% 1.4% 170%
Contains more PotassiumPotassium +130.3%
Contains more ManganeseManganese +45.5%
Contains more CalciumCalcium +250%
Contains more IronIron +63.4%
Contains more CopperCopper +143.5%
Contains more ZincZinc +62%
Contains more SeleniumSelenium +117.5%
~equal in Magnesium ~30mg
~equal in Phosphorus ~254mg
~equal in Sodium ~78mg

Glycemic Index

The glycemic index of foods with no carbohydrates, such as ground chicken and turkey, is considered to be 0, as these foods do not raise blood glucose levels after consumption.

Insulin Index

The insulin index is useful for foods with no glycemic index values, as it demonstrates how much the blood insulin levels rise after intake.

The insulin index of turkey has not yet been researched, but chicken is known to have a low insulin index, falling in the range of 17 to 23 (2, 3).

Health Impact

Both ground turkey and ground chicken are excellent protein sources and can be part of a healthy diet. In this section, we will look at the scientific evidence of how chicken and turkey negatively or positively affect health.

Cardiovascular Health

A large study has concluded that choosing poultry, such as chicken and turkey, can be a healthier alternative to red or processed meat, decreasing cardiovascular risk (4).

The decrease in salt, heme iron, and saturated fat intake may account for these variations between red meat and poultry. Ground turkey is richer in unsaturated fats and lower in cholesterol, but it is also higher in iron. 

Even if eating poultry is better for your heart than eating red meat, you might be better off choosing fish or vegetables. There is evidence that consuming these foods rather than poultry, such as chicken and turkey, lowers the risk of cardiovascular disease (5).

Diabetes

Ground turkey and chicken, due to their glycemic and insulin index values, do not raise blood glucose levels after consumption, while raising insulin levels only a little.

Consuming poultry meat as part of a diet high in vegetables is linked to a lower risk of developing cardiovascular disease, type 2 diabetes, and being overweight or obese (6).

However, research has found a connection between saturated fat consumption from animal sources and insulin resistance/ hyperinsulinemia (6).

When discussing factors that influence the likelihood of acquiring type 2 diabetes, the preparation process may be just as important as the product itself. Compared to cooking at moderate temperatures, such as boiling, steaming, and stir-frying, cooking meat at high temperatures, such as grilling and barbecuing, increases the risk of type 2 diabetes (7).

Cancer

White meat, especially chicken and turkey, is thought to have a somewhat preventive or neutral effect on the risk of cancer (6).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 08, 2023
Medically reviewed by Igor Bussel

Infographic

Ground chicken vs Ground turkey infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground chicken Ground turkey
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ground chicken Ground turkey Opinion
Calories 189kcal 203kcal Ground turkey
Protein 23.28g 27.37g Ground turkey
Fats 10.92g 10.4g Ground chicken
Cholesterol 107mg 93mg Ground turkey
Vitamin D 8IU Ground turkey
Magnesium 28mg 30mg Ground turkey
Calcium 8mg 28mg Ground turkey
Potassium 677mg 294mg Ground chicken
Iron 0.93mg 1.52mg Ground turkey
Copper 0.062mg 0.151mg Ground turkey
Zinc 1.92mg 3.11mg Ground turkey
Phosphorus 234mg 254mg Ground turkey
Sodium 75mg 78mg Ground chicken
Vitamin A 0IU 79IU Ground turkey
Vitamin A 0µg 24µg Ground turkey
Vitamin E 0.39mg 0.11mg Ground chicken
Vitamin D 0.2µg Ground turkey
Manganese 0.016mg 0.011mg Ground chicken
Selenium 14.3µg 31.1µg Ground turkey
Vitamin B1 0.121mg 0.077mg Ground chicken
Vitamin B2 0.302mg 0.211mg Ground chicken
Vitamin B3 7.107mg 8.724mg Ground turkey
Vitamin B5 1.327mg 1.193mg Ground chicken
Vitamin B6 0.538mg 0.633mg Ground turkey
Vitamin B12 0.51µg 1.34µg Ground turkey
Vitamin K 2.1µg 0µg Ground chicken
Folate 2µg 7µg Ground turkey
Trans Fat 0.087g 0.134g Ground chicken
Choline 59mg 78.2mg Ground turkey
Saturated Fat 3.11g 2.669g Ground turkey
Monounsaturated Fat 4.879g 3.458g Ground chicken
Polyunsaturated fat 2.08g 2.917g Ground turkey
Tryptophan 0.196mg 0.312mg Ground turkey
Threonine 0.97mg 1.258mg Ground turkey
Isoleucine 1.06mg 1.227mg Ground turkey
Leucine 1.816mg 2.262mg Ground turkey
Lysine 2.014mg 2.452mg Ground turkey
Methionine 0.596mg 0.806mg Ground turkey
Phenylalanine 0.912mg 1.068mg Ground turkey
Valine 1.102mg 1.27mg Ground turkey
Histidine 0.706mg 0.811mg Ground turkey
Omega-3 - EPA 0.008g 0.01g Ground turkey
Omega-3 - DHA 0.031g 0.009g Ground chicken
Omega-3 - ALA 0.081g 0.136g Ground turkey
Omega-3 - DPA 0.016g 0.012g Ground chicken
Omega-3 - Eicosatrienoic acid 0.001g Ground turkey
Omega-6 - Gamma-linoleic acid 0.02g 0.008g Ground chicken
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Ground turkey
Omega-6 - Eicosadienoic acid 0.015g 0.019g Ground turkey
Omega-6 - Linoleic acid 1.787g 2.508g Ground turkey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground chicken Ground turkey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Ground chicken
52%
Ground turkey
Minerals Daily Need Coverage Score
38%
Ground chicken
54%
Ground turkey

Comparison summary

Which food is lower in Cholesterol?
Ground turkey
Ground turkey is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Ground turkey
Ground turkey is lower in Saturated Fat (difference - 0.441g)
Which food is richer in minerals?
Ground turkey
Ground turkey is relatively richer in minerals
Which food contains less Sodium?
Ground chicken
Ground chicken contains less Sodium (difference - 3mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ground chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171117/nutrients
  2. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.