Eggs vs Turkey Breast: Nutritional Comparison
Quick answer: Turkey Breast delivers 2.3× the protein per serving (30g vs 13g). For grams of protein per calorie, eggs wins.
Nutritional Comparison (per serving)
| Nutrient | Eggs | Turkey Breast |
|---|---|---|
| Calories | 155 kcal | 135 kcal |
| Protein | 13g | 30g |
| Carbs | 1.1g | 0g |
| Fat | 11g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 2 large eggs) | 100g (about 3.5 oz) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Maintenance, Budget Friendly | Weight Loss, Muscle Gain, Lean Protein |
Eggs
Eggs are nature's perfect protein package, providing complete amino acids, healthy fats, and essential vitamins at an affordable price point.
Key Benefits
- Complete protein with all essential amino acids
- Rich in choline for brain health
- Contains healthy fats
- Affordable protein source
Best for: Muscle Gain, Maintenance, Budget Friendly
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: Turkey Breast at 30g per serving (2.3× the eggs option).
- For protein per calorie: Eggs delivers 8.4g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is eggs or turkey breast better for weight loss?
Almost identical: 155 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?
Turkey Breast wins on protein with 30g per serving versus 13g for eggs. Per calorie, that's 22.2g protein/100 kcal vs 8.4g 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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