Chicken Breast vs Turkey Breast: Nutritional Comparison
Quick answer: Protein content is similar (31g vs 30g). For grams of protein per calorie, turkey breast wins.
Nutritional Comparison (per serving)
| Nutrient | Chicken Breast | Turkey Breast |
|---|---|---|
| Calories | 165 kcal | 135 kcal |
| Protein | 31g | 30g |
| Carbs | 0g | 0g |
| Fat | 3.6g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 3.5 oz) | 100g (about 3.5 oz) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Weight Loss, Maintenance | Weight Loss, Muscle Gain, Lean Protein |
Chicken Breast
Chicken breast is the most popular lean protein source for fitness enthusiasts. Its high protein content and minimal fat make it ideal for any nutritional goal.
Key Benefits
- High protein-to-calorie ratio
- Versatile in recipes
- Low fat content
- Rich in B vitamins
Best for: Muscle Gain, Weight Loss, Maintenance
Turkey Breast
Turkey breast is one of the leanest protein sources available, providing even less fat than chicken breast while delivering exceptional protein content.
Key Benefits
- Extremely lean protein source
- Lower fat than chicken breast
- Rich in tryptophan
- Good source of B vitamins
Best for: Weight Loss, Muscle Gain, Lean Protein
Which One Should You Pick?
- For a calorie deficit: Turkey Breast at 135 kcal per serving.
- To hit a protein target: Chicken Breast at 31g per serving.
- For protein per calorie: Turkey Breast delivers 22.2g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is chicken breast or turkey breast better for weight loss?
Almost identical: 165 vs 135 kcal per serving. For weight loss, base your pick on which keeps you fuller (fiber is similar) rather than calories.
Which has more protein?
Chicken Breast wins on protein with 31g per serving versus 30g for turkey breast. Per calorie, that's 18.8g protein/100 kcal vs 22.2g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
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