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Chicken breast vs turkey breast

Chicken breast and turkey breast have the same estimated satiety score: 5 out of 5. Turkey breast provides more protein per calorie: 20.8 g per 100 kcal, versus 18.8 g for chicken breast.

Two white meats for a main course.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171077 and 171098

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Key differences

  • Turkey breast provides more protein per calorie: 20.8 g per 100 kcal, versus 18.8 g for chicken breast.
  • Their energy density is similar: 120 kcal per 100 g for chicken breast and 114 for turkey breast.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Chicken breast, skinless, raw; Turkey breast, skinless, raw.
NutrientChicken breastserving: 150 g (5.5 oz)Turkey breastserving: 125 g (4.5 oz)Difference
Calories120 kcal per 100 g (3.5 oz)180 kcal per serving114 kcal per 100 g (3.5 oz)143 kcal per serving−6 kcal per 100 g (3.5 oz)−38 kcal per serving
Protein22.5 g per 100 g (3.5 oz)33.8 g per serving23.7 g per 100 g (3.5 oz)29.6 g per serving+1.2 g per 100 g (3.5 oz)−4.1 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving+0.1 g per 100 g (3.5 oz)+0.2 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat2.6 g per 100 g (3.5 oz)3.9 g per serving1.5 g per 100 g (3.5 oz)1.9 g per serving−1.1 g per 100 g (3.5 oz)−2.1 g per serving
of which saturated0.6 g per 100 g (3.5 oz)0.8 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−0.3 g per 100 g (3.5 oz)−0.5 g per serving
Water73.9 g per 100 g (3.5 oz)110.9 g per serving74.9 g per 100 g (3.5 oz)93.6 g per serving+1 g per 100 g (3.5 oz)−17.2 g per serving
Protein per 100 kcal18.8 g20.8 g+2 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Turkey breast minus Chicken breast. Source: USDA FDC 171077 and 171098.

Per typical serving

With typical servings, 150 g (5.5 oz) of chicken breast has about 180 kcal and 33.8 g of protein, and 125 g (4.5 oz) of turkey breast about 143 kcal and 29.6 g.

To get 20 g of protein you would need about 89 g of chicken breast (107 kcal) or about 84 g of turkey breast (96 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Chicken breast and turkey breast have the same estimated satiety score: 5 out of 5.

  • Chicken breast: Low energy density; a lot of protein per calorie; high water content.
  • Turkey breast: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Chicken breast

  • If you want more protein in a typical serving: 33.8 g in 150 g (5.5 oz).

Turkey breast

  • If you want more protein per calorie: 20.8 g per 100 kcal.
  • If you prefer a lighter typical serving: about 143 kcal in 125 g (4.5 oz).

On a GLP-1 medication

Chicken breast. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Turkey breast. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Chicken breast: every nutrient, frequently asked questions, and similar foods.
  • Turkey breast: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098).accessed .