Chicken breast vs turkey breast: which has more protein?
Full comparison · Protein · Calories
Chicken breast and turkey breast have about the same protein: 32.1 g vs 30.1 g per 3.5 oz (100 g). The difference is per calorie: 19.3 g vs 20.5 g per 100 calories.
USDA FoodData Central.
| Chicken breast | Turkey breast | |
|---|---|---|
| Per 3.5 oz (100 g) | 32.1 g | 30.1 g |
| Per serving | 36.4 g in 4 oz (113 g) | 34.2 g in 4 oz (113 g) |
| Per 100 calories | 19.3 g | 20.5 g |
| To get 30 g of protein | 3.3 oz (93 g), about 0.8 × 4 oz | 3.5 oz (100 g), about 0.9 × 4 oz |
Protein per calorie
Per 100 calories, chicken breast gives 19.3 g of protein and turkey breast 20.5 g. This is the number that matters when you are fitting protein into a calorie budget, and it can rank foods differently from grams per 3.5 oz (100 g).
What the numbers don't tell you
Most people here want the leaner protein. The two are close. Per 3.5 oz (100 g) in these USDA records, roasted turkey breast has 147 calories and 30.13 g of protein, braised chicken breast 166 and 32.1 g. The UK table, for grilled breast, tips the other way: turkey 155 calories and 35.0 g, chicken 148 and 32.0 g. The winner depends on the table and the cooking. The UK table also gives turkey about twice the zinc, 1.7 mg against 0.8 mg.
The bigger safety question is deli meat. In one US listeriosis outbreak, 55% of patients had eaten deli turkey breast more than once or twice in the 4 weeks before, against 28% of control patients. Eight people died, and 3 pregnancies ended in fetal death. CDC tells pregnant women, adults 65 and older and people with a weakened immune system to skip unheated deli meat of any kind and eat it reheated to 165 °F (74 °C) or until steaming hot. Raw chicken has its own germs. A US retail survey found Campylobacter on 1.9% of 209 skinless boneless breasts. USDA FSIS advises cooking chicken and turkey to 165 °F (74 °C), checked with a food thermometer.
Pick on price and taste, which our cards do not cover. Either fresh breast is a lean protein.
Neither bird wins on protein by much. In USDA data braised chicken breast leads, 32.1 g against 30.13 g for roasted turkey per 3.5 oz (100 g). In the UK table grilled turkey breast leads, 35.0 g against 32.0 g. For scale, the US dietary survey counts a medium grilled chicken breast as 4.2 oz (120 g).
Evidence behind this note
- Level E Grilled skinless chicken breast in the UK composition table gives 148 calories, 32.0 g protein and 2.2 g fat per 3.5 oz (100 g). CoFID 2021 (Public Health England), code 18-323
- Level E Grilled turkey breast fillet in the same UK table gives 155 calories, 35.0 g protein and 1.7 g fat per 3.5 oz (100 g), with about twice the zinc of chicken breast. CoFID 2021 (Public Health England), code 18-356
- Level E In the US dietary survey a medium grilled chicken breast is coded as 120 g and one ounce as 28 g. Turkey breast has no separate survey code. USDA FNDDS 2021-2023, fdc_id 2705968 (food code 24123301)
- Level C In a 2002 US multistate listeriosis outbreak, patients had higher odds of eating deli turkey breast (OR 4.5), and 3 pregnant women had fetal deaths. Clin Infect Dis, 2006
- Level C A US retail survey found Campylobacter on 1.9% of 209 skinless boneless chicken breasts, below quantification limits in all samples. J Food Prot, 2025
- Level E CDC lists pregnant women, adults 65 and older and people with a weakened immune system as at higher risk of Listeria and advises them to avoid unheated deli meat and cold cuts and eat them reheated to 165°F or until steaming hot. US CDC, Preventing Listeria Infection
- Level E USDA FSIS advises cooking chicken and turkey, whole or ground, to a safe minimum internal temperature of 165 °F (74 °C), measured with a food thermometer. USDA FSIS, Doneness Versus Safety
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Chicken breast or turkey breast: two lean cuts that the data barely tells apart
- Chicken breast: lean protein, with the salt hiding in the deli version
- Turkey breast: poultry moves cholesterol much like beef
Rankings and guides
- Which foods are highest in protein?
- Which foods give the most protein for the fewest calories?
- How much protein do you need per day?
- Protein: what it does and how much you need
- Protein: top food sources and Daily Value
- Chicken breast: full nutrition facts
More comparisons
Where the numbers come from
- Chicken breast: USDA FoodData Central, Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised, FDC ID 331960 · full profile · all forms of chicken breast
- Turkey breast: USDA FoodData Central, Turkey, whole, breast, meat only, cooked, roasted, FDC ID 171496 · all forms of turkey breast
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.