Turkey versus chicken: nutritional benefits

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Many people probably already know that it is important to decrease the amount of red meat, to supplement the amount of vegetables and fruits in your diet.

An equally important role is played by fish and seafood, for the body to benefit from a diet that meets all nutritional needs.

However, many people ask what kind of white meat is healthier, the chicken or turkey. The truth is that both the chicken and turkey are fairly healthy when cooked properly.

For this, you need to remove the skin and eat only meat without fat, you do not fry it in too much oil and not add sauces or other ingredients with many calories.


1. Overview
2. The main nutritional differences between chicken and turkey
3. Benefits of chicken
4. Benefits of turkey

The main nutritional differences between chicken and turkey

You have to keep in mind the main nutritional differences between chicken and turkey when choosing the right meat for you:

- Turkey breast meat, whether it be boiled or fried, is almost half the calories of chicken. In addition, only new part of this is represented by the fat calories. Therefore, if you can’t give up fried foods, it is best to choose turkey instead of the chicken, to enjoy a low fat and calories.

- If you want your diet to have a high level of protein, you must choose chicken. Fried or boiled chicken meat contains twice as much protein than turkey.

- If you eat chicken liver may interest you that the chicken liver has half the calories of turkey liver and has a third less fat.

- According to a study, there is more fat in the neck of a chicken than turkey.

In conclusion, chicken is high in fat and calories, but has a higher protein level, as long as you eat only the meat (excluding offal or neck). Of course, this depends on the mode of preparation.

Differences between the two types of white meat are not so significant to have a major impact on a person’s diet because white meat is only part of the total caloric intake.

Benefits of chicken

Chicken is a good source of high quality lean protein. Protein is an essential nutrient for growth and development and plays an important role in weight loss of overweight and obese people.

At older persons, proteins existing in chicken stops bone loss density. 100 grams of chicken is more than half the recommended amount of protein.

Chicken is a rich source of niacin, vitamin B, which protects the body against cancer. A deficiency of niacin may be associated with direct DNA damage. About 72% of the RDA of niacin body can be covered by a serving of 120 grams of chicken.

Selenium is found in chicken in pretty large quantities. It is a mineral, an essential component, needed for the normal metabolism of the body which includes adequate thyroid function, the anti-oxidative defense system and immune system.

Vitamin B6 present in chicken, plays a crucial role as a methyl donor for basic cellular process that involves the transfer of methyl groups from one molecule to another, a phenomenon that leads to the formation of large amounts of active molecules. This process is called methylation.

Availability of methyl groups may be influenced by vitamin B6 deficiency that could trigger damage to blood vessels. Vitamin B6 along with niacin, are the ones that tip the balance in favor of chicken meat as food recommended to support the body’s energy metabolism.

Both are part of the B complex vitamins and enzymes helping the body to guide metabolic reactions. Chicken is a good source of phosphorus, which is an essential mineral for the body. Phosphorus maintains healthy teeth, bones and ensure the healthy functioning of the kidneys, liver and central nervous system.

Benefits of turkey

- Turkey meat is preferred mostly by people who follow diets low in fat. Recent studies have shown that if poultry is cooked with the skin and the natural juices and fat do not get into it. As such, it is sufficient to remove the skin just before consumption.

- Turkey is naturally a type of lean meat, and after removing the skin, contains only 1 gram of fat per 30 g of meat. A 150 grams serving provides nearly half the recommended daily dose of folic acid and is an excellent source of vitamin B, B1, B6, zinc and potassium.

These nutrients maintain low levels of blood cholesterol, protects against defects present at birth, cancer and cardiovascular disease, helps the proper functioning of the nervous system and growth, stimulates the immune system, regulate blood pressure and support healing processes.

People who are especially interested in the content of fat, should choose white meat turkey. It can be baked, roasted, grilled or fried in a little oil, with some tomato paste and lemon or orange juice.

Turkey offers the following health benefits
- Protects against cancer formation
- Provide energy to the body and regulates blood sugar levels
- Helps maintain cardiovascular health
- Is very effective in stimulating thyroid hormone metabolism and function
- Stimulates the body’s immune system and provide antioxidant substances
- Helps to lower bad cholesterol in the blood and increase good cholesterol
- Helps stimulate energy production, improves mood, increases testosterone levels and regulates blood pressure.



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