Is Turkey Healthier Than Chicken?

Short answer: These are roasted turkey breast and roasted chicken breast, meat only. Both are protein-rich; skin, sauce and preparation can matter more than choosing one bird.

Selected foods: Turkey breast, meat only, roasted and Chicken breast, meat only, roasted. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	Turkey	136 kcal vs 165 kcal per 100 g
More protein	Chicken	31 g vs 30 g per 100 g
Most protein per calorie	Turkey	22 g vs 19 g protein per 100 kcal
Less saturated fat	About the same	turkey 0.7 g, chicken 1 g per 100 g
Overall (Nutri-Score)	About the same	both A

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 g

Per 100 g	Turkey	Chicken
Calories	136 kcal	165 kcal
Protein	30 g	31 g
Fat	2 g	3.6 g
incl. saturated	0.7 g	1 g
Total carbohydrates	0 g	0 g
incl. sugars	0 g	0 g
incl. fiber	0 g	0 g
Salt	0.3 g	0.2 g
Omega-3	6 mg EPA+DHA	30 mg EPA+DHA
Nutri-Score	A	A

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 50 g

Equal amount	Turkey	Chicken
Calories	68 kcal	83 kcal
Protein	15 g	16 g
incl. saturated	0.3 g	0.5 g
incl. sugars	0 g	0 g
incl. fiber	0 g	0 g

In a typical serving

One serving	Turkey	Chicken
Serving	serving, 150 g (5.3 oz)	serving, 150 g (5.3 oz)
Calories	204 kcal	248 kcal
Protein	44 g	47 g
Saturated fat	1 g	1.5 g
Easy walking to burn it*	67 min	81 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 g:

Per 100 g	Calories	Protein	Sat. fat	Nutri-Score
Turkey	136	30 g	0.7 g	A
Chicken	165	31 g	1 g	A
Grilled turkey breast	135	29 g	0.5 g	A
Chicken thigh, baked	210	24 g	3.3 g	A

*Data and sources

Turkey, retail parts, breast, meat only, cooked, roasted — USDA FDC 174516 (SR Legacy; published 4/1/2019).
Chicken, broilers or fryers, breast, meat only, cooked, roasted — USDA FDC 171477 (SR Legacy; published 4/1/2019).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, turkey or chicken?

Turkey: 136 kcal vs 165 kcal per 100 g. In a typical serving that's 204 kcal for turkey (serving, 150 g) and 248 kcal for chicken (serving, 150 g).

Is turkey or chicken better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram, turkey is the lighter pick (136 kcal vs 165 kcal per 100 g), though chicken has more protein, which helps you stay full. The portion usually matters more: a typical serving of turkey (serving, 150 g) is 204 kcal, of chicken (serving, 150 g) 248 kcal.

Which has more protein, turkey or chicken?

Chicken: 31 g vs 30 g per 100 g. Per typical serving: 44 g for turkey (serving, 150 g) and 47 g for chicken (serving, 150 g). Per calorie, turkey gives more protein: 22 g vs 19 g protein per 100 kcal.

Does this comparison apply to every brand or recipe?

No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.