Turkey vs Chicken: Calories, Protein & Which Is Better?
A 3oz (85g) serving of cooked turkey breast has about 115 calories and 25.5g of protein, while a small (120g) cooked chicken breast has about 198 calories and 37.2g of protein. Gram for gram, turkey breast is actually the leaner of the two, with slightly less fat per 100g than chicken breast.
🦃 Turkey Breast (cooked)
Calories per 100g: ~135 kcal
Per 3oz serving (85g): ~115 kcal
Protein: 25.5g · Carbs: 0g · Fat: 0.9g
Fiber: 0g
Best for: lean everyday protein, festive meals, sandwiches
🍗 Chicken Breast (cooked)
Calories per 100g: ~165 kcal
Per 1 small breast (120g): ~198 kcal
Protein: 37.2g · Carbs: 0g · Fat: 4.3g
Fiber: 0g
Best for: everyday lean protein, cutting phases, meal prep
Turkey vs Chicken: side-by-side comparison
| Factor | Turkey Breast | Chicken Breast | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~135 kcal | ~165 kcal | Turkey Breast |
| Calories (typical serving) | ~115 kcal (85g) | ~198 kcal (120g) | Turkey Breast (per gram, leaner) |
| Protein (per 100g) | 30g | 31g | Roughly tied |
| Fat (per 100g) | 1g | 3.6g | Turkey Breast (lower fat) |
| Typical serving size | 3oz cooked breast (85g) | 1 small breast (120g) | — |
| Weight loss suitability | Excellent — very lean | Excellent — very lean | Roughly tied, Turkey marginally leaner |
| Muscle gain suitability | Very good | Excellent — more widely available in bulk | Chicken Breast (slight edge on convenience) |
| Availability / cost | Seasonal price spikes, less year-round variety | Consistently available, budget-friendly | Chicken Breast |
| Sodium (fresh, unprocessed) | Low | Low | Tied — deli versions of either are much higher |
| Best use case | Sandwiches, festive roasts, lean everyday protein | Daily meal prep, stir-fries, grilling | Depends on the meal |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. Figures reflect plain, unprocessed cooked breast meat — deli/processed turkey and chicken cold cuts carry considerably more sodium and preservatives than the fresh-cooked numbers shown here.
Calories: turkey vs chicken
Turkey breast is, gram for gram, the leaner of the two poultry options: about 135 kcal per 100g against chicken breast’s 165 kcal. At typical serving sizes, a 3oz turkey serving comes to roughly 115 calories, noticeably lower than a small chicken breast’s 198 calories — though that gap partly reflects the larger 120g portion commonly used for chicken breast rather than turkey being dramatically lighter.
Both meats are about as lean as poultry gets when served plain and skinless. The calorie difference that actually matters in real life usually comes from preparation: fried, breaded or heavily sauced versions of either bird gain far more calories than the small gap between turkey and chicken in their plain, cooked form.
Nutrition comparison
Per 100g, turkey and chicken breast are almost nutritionally identical on protein — both sit around 30–31g per 100g — with turkey holding a modest edge on fat content (about 1g versus 3.6g per 100g). Neither meat carries meaningful carbohydrate or fiber, and both provide useful B vitamins, particularly niacin and B6, that support energy metabolism.
The practical difference between the two is availability and versatility rather than a big nutritional gap. Chicken breast is a year-round staple in most grocery stores at a consistent price, while turkey breast (fresh, not deli-sliced) can be seasonal or pricier depending on your region — Thanksgiving and Christmas periods aside. Check your protein target with the Protein Calculator.
Which is better for weight loss?
Turkey breast has a very slight edge on paper thanks to its marginally lower fat content per 100g, but the difference is small enough that either works equally well in a calorie-controlled diet. What matters more is preparation — grilled, baked or roasted skinless breast for either bird keeps calories low, while frying or heavy sauces erase any advantage turkey has. Track your numbers with the TDEE Calculator and structure your plan in the Meal Planner.
Which is better for muscle gain?
Chicken breast holds a practical edge simply through convenience: it is consistently available, budget-friendly, and easy to buy and cook in the larger, repeated quantities a muscle-building diet demands. Turkey breast is nutritionally just as strong and works equally well when available at a good price — many meal-prep routines alternate between the two purely for variety, since eating the same protein every day gets old fast. Set your intake with the Protein Calculator and plan the week in the Meal Planner.
Which is healthier overall?
There is no meaningful health gap between plain, cooked turkey and chicken breast — both are lean, high-quality proteins that fit almost any diet goal. The bigger health factor by far is how you prepare them: skinless and grilled/baked/roasted keeps both lean, while skin-on, fried, or deli-processed versions add substantial fat, sodium and preservatives that plain cooked breast does not carry.
If sodium is a concern, be especially careful with deli turkey and chicken cold cuts, which are processed and salted very differently from a home-cooked breast — check the label, since sodium content between brands and products varies widely. Consult your doctor or a registered dietitian if you are managing blood pressure or sodium intake specifically.
Practical meal examples
Weight-loss plate (~300 kcal): turkey breast (~115 kcal) with a large mixed salad (~60 kcal) and roasted vegetables (~90 kcal).
Muscle-gain plate (~560 kcal): chicken breast (~198 kcal) with 1.5 cups rice (~360 kcal) and steamed broccoli.
Balanced daily plate (~400 kcal): turkey breast sandwich on whole wheat bread (~260 kcal) with a side salad (~60 kcal) and an apple (~95 kcal).
Build any of these in the Meal Planner.
FAQs: turkey vs chicken
Which has fewer calories, turkey or chicken?
Turkey breast has fewer calories per 100g — about 135 kcal versus about 165 kcal for chicken breast. At typical serving sizes, turkey breast (~115 kcal per 85g) is also lower than a small chicken breast (~198 kcal per 120g), partly due to serving size differences.
Which has more protein, turkey or chicken?
Per 100g, turkey and chicken breast are almost identical — about 30g and 31g of protein respectively. Chicken breast servings often provide more total protein simply because a typical serving size is larger by weight.
Is turkey healthier than chicken?
They are very close nutritionally. Turkey breast is marginally leaner (less fat per 100g), while both provide similar high-quality protein and B vitamins. Preparation method — grilled versus fried, plain versus deli-processed — matters far more than the choice between the two birds.
Which is better for weight loss, turkey or chicken?
Both are excellent, nearly interchangeable choices for weight loss due to their high protein and low fat content. Turkey breast has a very slight edge on fat content per 100g, but the difference is small enough that either fits a weight-loss diet equally well.
Can I eat turkey or chicken every day?
Yes, both are safe, lean proteins suitable for daily consumption for most people. Choose plain, cooked, skinless preparations regularly rather than fried or heavily processed deli versions to keep sodium and fat intake in check.
Is deli turkey as healthy as fresh cooked turkey breast?
No — deli/processed turkey and chicken cold cuts typically carry considerably more sodium and preservatives than fresh-cooked breast meat. Check the nutrition label on deli products, especially if you are managing blood pressure or sodium intake.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 Values reflect plain, unprocessed cooked turkey and chicken breast from the CalorieMetrica database. Deli/processed cold cuts of either meat carry significantly more sodium. See Data Sources.