Key Takeaways
Protein is essential for muscle repair, immune function, and steady energy—and not getting enough can lead to weakness and slower healing.Chicken breast and turkey breast are both lean, high-protein options with very similar nutrition profiles.Turkey breast is slightly lower in saturated fat and cholesterol, making it technically the leaner choice—but both are healthy picks when cooked without added fat.
It’s no secret that protein has been trending for years, inspiring countless protein-focused recipes, research studies, and food products. The sustained popularity of this macronutrient can be traced back to its multi-faceted health benefits: “It plays several crucial roles in the body, including muscle growth and repair, enzyme and hormone production, and immune function. Protein is also very satiating and supports optimal blood sugar levels, making it a great choice for an overall balanced diet and healthy weight,” explains registered dietitian Amy Davis, RDN.
The central role of this nutrient in overall health means that falling short of your recommended intake can have an immediate impact on how you feel. “Without enough protein, the body can feel weak and may not heal well,” adds Kristen Carli, MS, RD, registered dietitian at WOWMD. Needs are highly individualized based on a variety of factors, and meeting with a registered dietitian can help you determine your specific requirements.
But when it comes to protein, it’s not just about quantity—quality also matters. Many animal-based protein sources, including red meat like beef, pork, and lamb, dark meat or skin-on poultry, egg yolks, and high-fat dairy, can be high in saturated fat and cholesterol. While somewhat contested, research has linked both saturated fat and cholesterol to elevated blood cholesterol levels and increased heart disease—though other studies have not found such a direct correlation.
Despite this debate, any evidence pointing towards these nutrients detracting from heart health warrants some caution around their consumption. This is where lean proteins—or those with lower levels of saturated fat and dietary cholesterol—come into play. Skinless white-meat poultry—like chicken and turkey breast—are the classic examples of lean proteins. However, fish, lean meats without visible fat, legumes, nuts, seeds, egg whites, low-fat dairy, and even whole grains count, too. But given that chicken and turkey breast are go-to lean proteins for many, this begs the question: which one is the ultimate lean protein? Read on to find out.
Chicken Breast Nutrition
To answer to this question, let’s first get a better sense of the nutritional attributes of chicken breast, according to the USDA food database:
Boneless Skinless Chicken Breast (3 ounces, cooked without oil)
Protein: 26 grams (g)Total Carbohydrates: 0 gFat: 2.7 gSaturated Fat: 0.8 g, 4% of Daily Value (% DV)*Unsaturated Fat: 1.7 gCholesterol: 88 milligrams (mg), 29% DVRiboflavin (Vitamin B2): 0.2 mg, 17% DVNiacin (Vitamin B3): 10 mg, 63% DVPantothenic Acid (Vitamin B5): 1.5 mg, 30% DVVitamin B6: 1 mg, 59% DVVitamin B12: 0.18 micrograms (mcg), 8% DVZinc: 0.8 mg, 8% DVPhosphorus: 219 mg, 18% DVSelenium: 24 mcg, 44% DVCholine: 94 mg, 17% DV
*Daily Value is based on the average adult needs for males and females without pre-existing conditions per the National Institutes of Health (NIH).
From this, we can see that chicken breast has plenty of varied nutrition to offer in just a single serving. “Chicken breast is low in fat and calories, while being high in complete protein (containing all nine essential amino acids),” Carli says. “It also contains vitamins like B6 and niacin, which help give the body energy, and minerals like phosphorus and selenium, which help bones and the immune system.”
Davis agrees, adding, “These nutrients help build muscle and provide energy for overall health.” That said, even though chicken breast is low in saturated fat and counts as a lean protein, one serving delivers about a third of your daily cholesterol.
Turkey Breast Nutrition
Now, let’s compare that to the nutritional profile of turkey breast:
Boneless Skinless Turkey Breast (3 ounces cooked without oil)
Protein: 26 grams (g)Total Carbohydrates: 0 gFat: 1.7 gSaturated Fat: 0.5 g, 3% DVUnsaturated Fat: 1 gCholesterol: 68 mg, 23% DVRiboflavin (Vitamin B2): 0.2 mg, 17% DVNiacin (Vitamin B3): 10 mg, 63% DVPantothenic Acid (Vitamin B5): 0.8 mg, 16% DVVitamin B6: .7 mg, 41% DVVitamin B12: 0.33 micrograms (mcg), 15% DVZinc: 1.5 mg, 14% DVPhosphorus: 196 mg, 16% DVSelenium: 26 mcg, 48% DVCholine: 72 mg, 13% DV
The nutrition provided by these two poultry picks is extremely similar. “Turkey breast is another very lean protein that’s also very low in fat,” Davis says. “It’s an excellent source of B vitamins, including niacin, vitamin B6, and vitamin B12, plus selenium. These nutrients support overall health by helping to build muscle, provide energy, and support DNA and red blood cell formation.” Turkey breast is slightly lower in pantothenic acid, vitamin B6, phosphorus, and choline than chicken breast, and higher in B12, zinc, and selenium.
This lean protein is also notably high in the amino acid, often blamed for the post-Thanksgiving dinner nap. “Tryptophan, an amino acid in turkey, helps produce serotonin, which is important for mood balance—and sleep,” Carli says.
Which Is Better for Lean Protein?
Taking these similarities and differences into account, which is the better lean protein between chicken breast and turkey breast?
These choices are nearly identical in calorie count, and while there are some differences in their micronutrient profiles, the two are pretty comparable overall. Where one falls short in a particular micronutrient, the other tends to make up for it—and these small differences don’t really speak to how “lean” either protein is.
Both sources are very low in saturated fat—4% DV in chicken breast and 3% in turkey breast, qualifying them both as lean options. However, there’s a slightly larger differential in the dietary cholesterol content of these poultry choices. Three ounces of chicken breast contains 88 mg of dietary cholesterol—29% of one’s daily value—whereas the same amount of turkey contains 68 mg, 23% DV. Because turkey breast is lower in both saturated fat and dietary cholesterol, one could deem it the leaner protein of the two. However, both are healthy lean protein choices—it’s hard to go wrong.
“Both chicken and turkey breast are great lean proteins,” Carli says. “Either choice is healthy, so it mostly depends on what you like to eat.” Davis agrees, adding that “they’re almost identical from a nutrition standpoint.”
These lean proteins can be enjoyed in several types of cuisine and prepared using a variety of cooking methods. However, the cooking technique you choose matters when aiming to keep saturated fat, dietary cholesterol, and calories to a minimum. “When it comes to cooking proteins, always opt for baked, grilled, or pan-seared over fried cooking methods to keep calories and fat in check,” Davis suggests. “And don’t forget to serve your proteins with a fiber-rich starch, healthy fat like olive oil, and plenty of non-starchy veggies for a balanced meal.”
So while turkey breast does slightly win out over chicken breast, both options are excellent lean proteins. You can’t go wrong!
Dining and Cooking