Turkey or chicken? Nutritionist reveals which is healthier

Fowl game!

With the possible exception of the chicken versus egg debate, there is no poultry dispute more persistent than the health value of turkey versus chicken. Now a registered dietitian will foot the bill.

“Both chicken and turkey are known for their high levels of lean protein, and both are affordable options for health-conscious consumers,” bestselling author Frances Largeman-Roth wrote for TODAY last week.

“But there are nuances when it comes to the nutritional value of both birds, and which is better for you depends on what part of the chicken or turkey it is and how each is prepared,” she added.

According to the U.S. Department of Agriculture Nutrient Database, a 3-ounce serving of boneless, skinless chicken breast contains:

• 128 calories
• 26 grams of protein
• 2.7 grams fat (0.8 grams saturated fat, 0.7 grams polyunsaturated fat)
• 88 milligrams of cholesterol
• 0.39 milligrams of iron
• 0.77 milligrams of zinc
• 94 milligrams of choline

According to the USDA Nutrient Database, the same serving of boneless, skinless turkey breast contains:

• 125 calories
• 26 grams of protein
• 1.7 grams fat (0.5 grams saturated, 0.45 grams polyunsaturated)
• 68 milligrams of cholesterol
• 0.6 milligrams of iron
• 1.46 milligrams of zinc
• 72 milligrams of choline

In this sample of skinless white meat, the turkey displaces the chicken because the cholesterol levels are lower and the iron content is higher. However, as Largeman-Roth explained, when dark meat and skin are added and the goal is to lower cholesterol, the white meat of both birds outperforms the darker alternative.

One leg up

The skin of chicken and turkey adds calories and about 4 grams of fat per serving, and the crispy bits make the meal harder to digest.

When it comes to protein, boneless, skinless chicken and turkey are neck and neck, but according to Largeman-Roth, “compare chicken and dark meat turkey and find that turkey has a small advantage (3 grams, to be exact).” on protein.”

Compared to red meat, which has been linked to an increased risk of diabetes, heart disease and various cancers, experts believe that eating poultry may cause less cellular and DNA damage.

Perfect protein

In terms of digestibility, beef is the best chicken, but chicken performs slightly better than turkey.

Largeman-Roth explained in TODAY: “There is a protein digestibility score called PDCAAS (Protein Digestibility Corrected Amino Acid Score)…A score of 1 is considered perfect, meaning the protein provides all the amino acids needed for growth and maintenance.” Chicken breast has one value of 0.93 and turkey breast a value of 0.91, which makes the chicken meat a little more perfect.”

The end result or rather the final feather?

Largeman-Roth said turkey and chicken deserve to be in your grilling program. “But if you prefer dark meat and are trying to maximize your daily protein intake, then turkey beats chicken by far,” she explained. “It also contains more choline, a nutrient important for brain health and memory.”

Organic advantage

Many people choose organic chicken and turkey to reduce potential exposure to pesticides and antibiotics. On average, this choice costs consumers $4 more per pound for chicken breast and $2 more for turkey breast.

“To receive the USDA organic label, poultry must be fed 100% organic feed, not given antibiotics and must have access to the outdoors,” Largeman-Roth said. “And if that sounds like something you value in your meals, then organic is the way to go.”