The two default lean proteins in most kitchens, turkey breast and chicken breast are closer in spirit than in exact numbers — the gap between them is smaller than reputation suggests, but it isn’t zero.
| Nutrient | Turkey Breast | Chicken Breast |
|---|---|---|
| Calories | 114 kcal | 165 kcal |
| Protein | 23.7 g | 31 g ✓ |
| Total Carbohydrate | 0.14 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Total Sugars | 0.05 g | 0 g ✓ |
| Total Fat | 1.48 g | 3.6 g |
| Saturated Fat | 0.29 g ✓ | 0.7 g |
| Sodium | 113 mg | 74 mg ✓ |
Notable compounds in each
When to choose each
Reach for chicken breast for more protein per 100g and a lower sodium content — it’s the higher-protein pick most people already reach for. Reach for turkey breast for fewer calories and less saturated fat gram for gram, if a lower-calorie option matters more to you than maximising protein. Both are about as lean as poultry gets; the differences here are real but modest.
Common questions
Is turkey breast actually leaner than chicken breast? Gram for gram, yes on calories and saturated fat — but chicken breast has notably more protein (31g vs 23.7g per 100g raw) and less sodium, so “leaner” depends on which number matters most to you.
Which is better for a high-protein diet? Chicken breast — it has around 30% more protein per 100g than turkey breast, making it the more efficient choice when protein intake is the main goal.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.