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

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.

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

Ground turkey

1

Protein: 27.37 g

Fats: 10.4 g

Carbs: 0 g

Water: 62.07 g

Other: 0.16 g

Ground chicken

3

Protein: 23.28 g

Fats: 10.92 g

Carbs: 0 g

Water: 64.92 g

Other: 0.88 g

Contains more ProteinProtein

+17.6%

Contains more OtherOther

+450%

~equal in Fats ~10.92g

~equal in Carbs ~0g

~equal in Water ~64.92g

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

Ground turkey

2

Saturated Fat: Sat. Fat 2.669 g

Monounsaturated Fat: Mono. Fat 3.458 g

Polyunsaturated fat: Poly. Fat 2.917 g

Ground chicken

1

Saturated Fat: Sat. Fat 3.11 g

Monounsaturated Fat: Mono. Fat 4.879 g

Polyunsaturated fat: Poly. Fat 2.08 g

Contains less Sat. FatSaturated Fat	-14.2%
Contains more Poly. FatPolyunsaturated fat	+40.2%

Contains more Mono. FatMonounsaturated Fat

+41.1%

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.

Ground turkey

7

Ground chicken

5

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
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%

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	+∞%

~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.

Ground turkey

5

Ground chicken

2

Contains more CalciumCalcium	+250%
Contains more IronIron	+63.4%
Contains more CopperCopper	+143.5%
Contains more ZincZinc	+62%
Contains more SeleniumSelenium	+117.5%

Contains more PotassiumPotassium	+130.3%
Contains more ManganeseManganese	+45.5%

~equal in Magnesium ~28mg

~equal in Phosphorus ~234mg

~equal in Sodium ~75mg

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).

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: February 08, 2023

Medically reviewed by Igor Bussel