Turkey Breast vs Lentils: Nutritional Comparison
Quick answer: Turkey Breast delivers 3.3× the protein per serving (30g vs 9g).
Nutritional Comparison (per serving)
| Nutrient | Turkey Breast | Lentils |
|---|---|---|
| Calories | 135 kcal | 116 kcal |
| Protein | 30g | 9g |
| Carbs | 0g | 20g |
| Fat | 1g | 0.4g |
| Fiber | 0g | 7.9g |
| Serving | 100g (about 3.5 oz) | 100g cooked (about 1/2 cup) |
| Category | Protein | Protein |
| Best For | Weight Loss, Muscle Gain, Lean Protein | Vegan Protein, Weight Loss, 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
Lentils
Lentils are a nutritional powerhouse combining plant protein, fiber, and complex carbohydrates. They're one of the best food choices for plant-based fitness nutrition.
Key Benefits
- Excellent plant protein source
- Very high in fiber
- Rich in iron and folate
- Budget-friendly
Best for: Vegan Protein, Weight Loss, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Lentils at 116 kcal per serving.
- To hit a protein target: Turkey Breast at 30g per serving (3.3× the lentils option).
- For protein per calorie: Lentils delivers 7.8g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
- For satiety/fiber: Lentils (7.9g fiber).
Frequently Asked Questions
Is turkey breast or lentils better for weight loss?
Almost identical: 135 vs 116 kcal per serving. For weight loss, base your pick on which keeps you fuller (Lentils has more fiber) rather than calories.
Which has more protein?
Turkey Breast wins on protein with 30g per serving versus 9g for lentils. Per calorie, that's 22.2g protein/100 kcal vs 7.8g 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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