Turkey or chicken? Dietitian reveals which one is healthier

Fowl play!

With the possible exception of the chicken versus egg debate, no poultry parley is more persistent than the health value of turkey versus chicken. Now, a registered dietitian nutritionist is settling the score.

“Both chicken and turkey are known for their high amounts of lean protein, and they’re both affordable options for health-conscious consumers,” best-selling author Frances Largeman-Roth wrote for TODAY last week .

“But there are nuances when it comes to the nutritional value of both birds, and which is better for you depends on what part of the chicken or turkey we’re talking about and how each is prepared,” she added.

Per the US Department of Agriculture Nutrient Database , a 3-ounce serving of boneless, skinless chicken breast contains:

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• 128 calories
• 26 grams of protein
• 2.7 grams of fat (0.8 grams saturated fat, 0.7 grams polyunsaturated fat)
• 88 milligrams of cholesterol
• 0.39 milligrams of iron
• 0.77 milligrams of zinc
• 94 milligrams of choline

According to the USDA Nutrient Database, the same portion of boneless, skinless turkey breast contains:

• 125 calories
• 26 grams of protein
• 1.7 grams of fat (0.5 grams saturated, 0.45 grams polyunsaturated)
• 68 milligrams of cholesterol
• 0.6 milligrams of iron
• 1.46 milligrams of zinc
• 72 milligrams of choline

In this sample of skinless white meat, turkey edges out chicken because of lower cholesterol levels and more iron. However, as Largeman-Roth explained, when dark meat and skin are added to the equation and lower cholesterol is the aim, the white meat of either bird beats the darker alternative.

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The skin on chicken and turkey adds calories and about 4 grams of fat per serving, and the crispy bits make the meal harder to digest.

In terms of protein, boneless, skinless chicken and turkey are tied, but according to Largeman-Roth, “When you compare dark meat chicken and turkey, you’ll see that turkey has a small advantage (3 grams to be exact) when it comes to protein.”

Compared to red meat, which has been linked to increased risk for diabetes , heart disease and several cancers, experts believe consuming poultry may cause less cell and DNA damage.

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Regarding digestibility, birds best beef, but chicken comes out slightly ahead of turkey.

Largeman-Roth explained in TODAY: “There is a protein digestibility score called PDCAAS (Protein Digestibility Corrected Amino Acid Score) … A score of 1 is considered perfect, meaning that the protein provides all the amino acids required for growth and maintenance. Chicken breast has a score of 0.93, and turkey breast has a score of 0.91, making chicken slightly more perfect.”

The bottom line or, rather, final feather?

Largeman-Roth said turkey and chicken deserve to be in your rotisserie roster. “But if you prefer dark meat and you’re trying to max out your daily protein intake, then turkey edges out chicken by a wing,” she explained. “Plus, it contains more choline, a nutrient that’s vital for brain health and memory.”

Many people opt for organic chicken and turkey to reduce potential exposure to pesticides and antibiotics. On average, this choice costs consumers $4 more per pound for chicken breasts and $2 more for turkey breasts.

“To receive the USDA Organic label, poultry must be fed 100% organic feed, cannot be given antibiotics, and must have access to outdoor space,” Largeman-Roth said. “And if that sounds like something you value in your meals, organic is the way to go.”

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