The ongoing debate about the health benefits of turkey versus chicken has been finally addressed by a registered dietitian nutritionist. Both poultry options are high in lean protein and are affordable choices for health-conscious individuals. However, the nutritional value of each bird varies depending on the part being consumed and how it is prepared. For example, a 3-ounce serving of boneless, skinless chicken breast contains 128 calories, while the same portion of turkey breast contains 125 calories. Turkey has lower cholesterol levels and more iron than chicken, making it a slightly healthier option in terms of white meat.
The addition of skin to both chicken and turkey increases calories and fat intake, making the meal harder to digest. Dark meat turkey has a slight protein advantage over dark meat chicken. Poultry is considered to be a healthier protein option compared to red meat, which has been linked to an increased risk of diabetes, heart disease, and cancer. In terms of digestibility, chicken slightly edges out turkey, but both are highly digestible sources of protein.
When it comes to the protein digestibility score, chicken breast has a score of 0.93 compared to turkey breast’s score of 0.91, with a perfect score being 1. Chicken is considered to provide all the essential amino acids required for growth and maintenance, making it a slightly more perfect protein source. While both turkey and chicken are valuable additions to one’s diet, turkey is recommended for those who prefer dark meat and are looking to maximize their daily protein intake. It also contains more choline, an essential nutrient for brain health and memory.
Many individuals choose to purchase organic chicken and turkey to minimize exposure to pesticides and antibiotics. This choice comes at an additional cost, with organic chicken breasts costing $4 more per pound on average and turkey breasts costing $2 more. To qualify as organic, poultry must be fed 100% organic feed, cannot be given antibiotics, and must have access to outdoor space. If these factors are important to consumers, then opting for organic options is recommended. Ultimately, both turkey and chicken are healthy protein sources that can be included in a balanced diet for optimal health.
