Chicken breast vs Turkey breast
Side-by-side nutrition breakdown per serving.
Where they fit in 30/30/3
Chicken breast covers the protein pillar. Turkey breast covers the protein pillar. For women navigating midlife nutrition, the choice often depends on which pillar your day is short on. Read the protocol →
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Chicken breast | Turkey breast | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 26g | 25.6g | 🍗 Chicken breast |
| Calories (per serving) | 128 | 125 | 🦃 Turkey breast |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 2.7g | 1.8g | 🦃 Turkey breast |
| Protein Density Score? | 20.3 | 20.5 | 🦃 Turkey breast |
| Serving Size | 3 oz cooked chicken breast (85 g) | 3 oz cooked turkey breast (85 g) | — |
| Calories for 30g Protein | 148 | 146 | 🦃 Turkey breast |
How much for 30g protein?
Which Should You Choose?
🍗Choose Chicken breast if you want:
Chicken breast offers marginally more total protein per serving (26.4g vs 25.6g).
Chicken breast is typically 20-30% cheaper than turkey breast.
Chicken breast works in more cuisines and flavor profiles.
🦃Choose Turkey breast if you want:
Turkey breast has slightly less fat and calories, ideal for lean-protein diets.
Turkey has a better protein-to-calorie ratio (20.5 vs 18.8 per 100 kcal).
Frequently Asked Questions
Turkey is leaner and lower in calories, but the difference is small. Both are excellent lean-protein choices with similar nutritional profiles.
Yes, expect minor flavor differences and adjust cooking time because turkey may dry out more quickly due to lower fat content.
Both provide B-vitamins and minerals like selenium and phosphorus. Differences are minimal. Choose based on taste preference and availability.
Want More Details?
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