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Articles Fitness Nutrition

Turkey Breast vs. Chicken Breast

Turkey breast is a good choice of poultry for a healthy diet. It is an excellent low fat, high protein food. You can use it in various recipes such as salads, sandwiches, casseroles and stews. It also works well for grilled or roast menus. Chicken breast is a good alternative to turkey and is just as versatile as turkey meat. You can grill, bake or stew chicken breast. It can also be eaten cold in salads and sandwiches. Below is a comparison of the nutritional value of these two popular poultry meats.

Turkey Breast Nutritional Content

A 3 ounce serving of boneless, skinless turkey breast contains 90 calories with 10 calories from fat. Some of the key nutrients you get from this serving are given below.

  • Protein – 14 grams
  • Total fat – 1 gram
  • Saturated fat – 0 grams
  • Omega-6 fatty acids – 260 micrograms
  • Omega-3 fatty acids – 20 micrograms
  • Vitamin B1 (Thiamin) – 7 percent of recommended daily value
  • Vitamin B2 (Riboflavin) – 17 percent
  • Vitamin B6 – 4 percent
  • Vitamin C – 7 percent
  • Sodium – 38 percent
  • Selenium – 30 percent
  • Phosphorous – 14 percent
  • Potassium – 7 percent
  • Zinc – 7 percent
  • Iron – 6 percent
  • Magnesium – 4 percent
  • Copper – 2 percent

Chicken Breast Nutritional Content

A 3 ounce serving contains 165 calories with 35 calories from fat. Basic nutrients in this portion are given below.

  • Protein – 26 grams
  • Total fat – 5 grams
  • Saturated fat – 1 gram
  • Omega-6 fatty acids – 500 micrograms
  • Omega-3 fatty acids – 65 micrograms
  • Vitamin B2 (Riboflavin) – 4 percent of recommended daily value
  • Vitamin B3 (Niacin) – 57 percent
  • Vitamin B6 – 24 percent
  • Vitamin B12 – 4 percent
  • Phosphorous – 17 percent
  • Selenium – 33 percent
  • Magnesium – 5 percent
  • Zinc – 4 percent
  • Iron – 3 percent
  • Sodium – 2 percent

Calories

If you’re concerned about the caloric value, turkey is a better choice. It contains about 2/3 of the calories contained in chicken breast. You can keep the calorie count of both turkey and chicken breast low if you cook with minimal or no oil.

Fat

When it comes to fat, turkey rates better than chicken. A 3 ounce serving of turkey breast contains about 1/5 of the total fat contained in an equivalent portion of chicken breast. Turkey also contains less saturated fat which makes it a healthier choice. A high amount of saturated fat in the diet leads to high levels of low density lipoprotein (LDL) cholesterol. This is a primary cause of clogged arteries which increases the risk of stroke and heart disease. Whether you opt for turkey or chicken breast, it is best to remove the skin from the meat before you cook. This is because the skin contains a significant portion of saturated fat, which increases caloric value.

Protein

Both meats are an excellent source of high quality protein. However, chicken breast contains almost double the amount of protein per 3 ounce serving than an equivalent portion of turkey.

Sodium

If you’re on a sodium restricted diet, chicken breast makes a healthy choice. It contains about 1/10 the amount of sodium that turkey has. This makes it a suitable choice of meat as it can help you stabilize your blood pressure.

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