Though it can be derived from a range of sources, chicken and also turkey are among the most famous protein-rich foods.

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This post explores the protein content of turkey and chicken and discusses which might be the healthy choice.

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Most of the white meat in chicken and turkey is native the breasts and also wings.

The color appears whiter compared to darker components of the poultry as result of a lower content that the protein myoglobin. Myoglobin transports and stores oxygen within the muscle and is responsible because that the reddish-brown hue the darker cuts of meat (1).

Breast Meat

Breast meat is just one of the most famous cuts the poultry, especially amongst fitness enthusiasts and also dieters due to its high protein and also low calorie content.

Here’s a comparison of the protein content of 1 ounce (28 grams) of roasted chest meat (2, 3):

Chicken breast: 9 gramsTurkey breast: 8 grams

Chicken takes the lead with one gram that protein much more than turkey per ounce (28 grams) of meat. However, nutritionally speaking, this distinction is negligible. Either choice would it is in a great protein boost for a meal.

Wing Meat

The white meat indigenous the wing of both chicken and also turkey is nutritionally very similar to breast meat. The protein content, in particular, is virtually the same for both bird when compared to breast meat.

Both chicken and also turkey soup meat offers the same amount the protein per ounce (28 grams) — about 9 grams (4, 5).


over there is very small difference in the protein contents of white meat cuts of chicken and turkey. Chicken breast offers 1 gram of protein much more than turkey breast, yet the protein content of chicken and turkey soup meat is identical.

The term “dark” is offered to explain the cut of meat through a reddish-brown color.

The cuts have actually this pigment because of a high concentration that the protein myoglobin (1).

As myoglobin assists in the transportation and storage that oxygen in the muscle cells, dark meat is usually discovered in more active muscle groups, such as the legs and also thighs of chicken and also turkey (1).

Leg Meat

Sometimes called a drumstick, the leg meat that both chicken and turkey provides an same amount the protein per ounce (28 grams) — around 8 grams (6, 7).

Thigh Meat

The thigh meat of both chicken and also turkey is uncovered just above the leg. Occasionally it’s sold still attached come the leg as one cut.

Per oz (28 grams) that meat, turkey gives one extr gram the protein contrasted to chicken (8, 9):

Chicken thigh: 7 gramsTurkey thigh: 8 grams

Though turkey thigh meat is technically the greater protein resource in this comparison, a single gram the protein per oz (28 grams) is i can not qualify to make much difference overall. Either selection would tho qualify as a great source of high-quality protein.


The protein contents of leg and thigh meat because that chicken and turkey is nearly the same, despite turkey thigh has actually one gram more protein than chicken thigh per oz (28 grams) the meat.

Both chicken and also turkey carry out high-quality protein and also can it is in a healthy component that a balanced diet. Yet keep in mind the too lot of any single food, meat included, might have an adverse consequences on your health and wellness (10).

Incorporating moderate amounts of chicken or turkey into your diet have the right to be a healthy method to accomplish your protein needs, although protein isn’t the only nutrient turkey and also chicken provide.

When deciding which choice may accomplish your personal nutrition needs and health goals best, the total nutrition content, including calories, fat, vitamins and minerals, have to be taken into consideration alongside protein.

Calories and Fat

Paying fist to calories and also fat contents of foods items may it is in necessary relying on your wellness goals.

Fat is an important component that a healthy and balanced diet and also poultry contains different species of healthy and balanced fats (10).

However, fat is a denser source of calories contrasted to protein. This method that higher-fat cut of meat will certainly have more calories 보다 leaner cuts.

Overall, dark meat in both chicken and also turkey has an ext fat 보다 white meat. This tends to it is in true because that other types of poultry as well.

Dark meat cuts of chicken have actually slightly more fat and calories 보다 dark meat cut of turkey. The very same is true for the white meat of this two varieties of poultry, together turkey is contempt leaner with fewer calories 보다 chicken.

It’s also worth noting the if friend eat the skin, you’ll watch a jump in both fat and also calorie contents of any kind of poultry.

None that this means either selection is necessarily far better than the other, however it might be precious considering relying on what you want to accomplish with your diet.

Vitamins and also Minerals

While over there is no significant difference in vitamin and mineral content in between chicken and turkey, there might be part variations of these nutrients between white and also dark meat in general.

For example, chicken chest contains an ext niacin and vitamin B6 than chicken leg, while chicken leg contains significantly an ext zinc 보다 the chicken chest (2, 6).

Therefore, if you’re looking to boost your intake of zinc, the dark meat may be a much better option, whereas if you desire a vitamin B boost, the white meat may be an ext suitable.

When considering dietary options such together these, it’s good to store the big picture in mind. Eating a wide variety of foods and cuts of meat might be the best means to ensure the you get the nutrient you need.


Both chicken and turkey can be a healthy component of your diet. In addition to protein, lock both administer calories, fat, vitamins and also minerals. You may prefer one end the other relying on your personal health goals.

Both turkey and also chicken space rich in high-quality protein.

Chicken breast has slightly an ext protein 보다 turkey breast, but turkey thigh is minimally higher in protein than chicken thigh. The other meat cuts administer equal amounts of protein.

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Which form is healthier counts on your personal health and also nutrition goals.

When deciding if a food fits right into your diet, it’s always great practice to consider the whole food, including for instance calories and also vitamins, not just one component, such together protein.

Eating a range of foods to certain an adequate supply of every one of the nutrient your body demands will assistance your health and wellness most effectively. Balance is key!