Is turkey healthier than chicken? Dieticians settle the debate
Chicken vs turkey: it's the ultimate bird debate. Two of the most common and affordable protein options at the supermarket. And while chicken is more popular in general, as we head into the Christmas holiday season, it's officially turkey's time to shine. So, perhaps, you're wondering how it compares to chicken in terms of nutrition...
Well, both chicken and turkey are known for having high amounts of lean protein, but as for which is ‘healthier’... well, the word ‘healthy’ means something different for everyone.
‘One person's idea of “healthy” might be totally different from another's and can depend on their own goals, health conditions, and lifestyle choices,’ says dietician Lauren Manaker.
So which is better for you? We asked experts to settle the nutrition debate once and for all.
What does ‘healthy’ even mean?
This is a complicated question. ‘The idea of what makes food “healthy” varies from person to person, making it quite a personal concept,’ says Manaker.
‘For some, healthy eating could mean going for a plant-based diet, while others might focus on meals packed with protein to build muscle. Factors like age, gender, socioeconomic status, perceptions, and even where someone lives can shape their view of health.’
In some cultures, a healthy meal is based on nutrient-rich, high-calorie foods, while others believe it's a meal that consists of fewer calories, adds Manaker.
Which is healthier, chicken or turkey?
That, of course, depends on what part of the chicken or turkey we’re talking about and how it is prepared. Chicken and turkey have tender parts of their body, resulting in some areas being leaner than others. But all things considered, turkey breast is considered to be leaner than chicken breast.
‘Generally, turkey is considered to have a slight edge over chicken in terms of being leaner, particularly if you choose white meat. Turkey breast, for example, tends to be lower in calories and fat than chicken breast, making it an attractive option for those prioritising weight management and heart health,’ says Manaker.
However, she clarified that the difference is slight, and both turkey and chicken are reliable sources of protein, vitamins, and minerals.
Manaker stresses that both can be healthy choices, and when it comes to choosing a ‘healthier’ meat, the key is not the bird itself, but rather how it is cooked and the portion size.
‘The goal is simply the appropriate amount of proteins in grams that help one lose weight and maintain weight loss. Simple ways to cut down extra calories without compromising the amount of daily intake of good lean proteins are cooking methods and removing skin to decrease unnecessary calories,’ says nutritionist Dr Amy Lee.
Which has more protein and calories?
When it comes to protein and calories, chicken and turkey are fairly comparable. ‘No matter which you choose, 120g of chicken or turkey consist of about 30 grams of pure protein. If you eat the dark meat, then the fat content may be higher compared to the white meat in both poultry,’ Dr Lee says.
What's the healthiest way to cook turkey and chicken?
You've probably heard of ‘good fats’ and ‘bad fats’. For instance, chicken or turkey that is oven-baked allows the meat to soak in its own natural oils, resulting in ‘good fats’. A piece of chicken that is deep-fried in oil and battered with flour or breadcrumbs produces ‘bad fat’.
‘One of my favourite ways to cook chicken is simply grilling it with the skin on so the natural fats and oils can flavour the meat along with some spices,’ Dr Lee says.
‘To achieve the best protein-to-calorie ratio with turkey, opt for roasting or baking turkey breast without the skin,’ Manaker adds. ‘This preparation method ensures that turkey maintains its nutritional benefits without unnecessary fats. Gravies and sugary cranberry sauces, while delish, can add extra calories and other factors that don't support our health.’
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