Bird game!
With the possible exception of the chicken vs. egg debate, no poultry conversation is more compelling than the health value of turkey vs. chicken. Now, a registered dietitian nutritionist is settling the score.
“Both chicken and turkey are known for their high amounts of lean protein and are both affordable options for health-conscious consumers,” best-selling 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 one is better for you depends on what part of the chicken or turkey we’re talking about and how each is prepared,” she added.
According to the U.S. Department of Agriculture’s Nutrition Facts Database, a 3-ounce serving of boneless, skinless chicken breast contains:
- 128 calories
- 26 grams of protein
- 2.7 grams of fat (0.8 grams of saturated fat, 0.7 grams of unsaturated 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 portion 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, turkey beats chicken for lower cholesterol levels and more iron. However, as Largeman-Roth explained, when dark meat and skin are added to the equation and the goal is to lower cholesterol, the white meat of any poultry beats the darker alternative.
One foot up
Chicken and turkey skin adds calories and about 4 grams of fat per serving, and the crunchy bits make the meal harder to digest.
In terms of protein, boneless, skinless chicken and turkey are tied, but according to Largeman-Roth, “When you compare dark meat chicken and turkey, you’ll see that turkey has a slight edge ( 3 grams to be exact) when it comes to protein.”
Compared to red meat, which has been linked to increased risk for diabetes, heart disease and some cancers, experts believe that consuming poultry may cause less damage to cells and DNA.
The perfect protein
In terms of digestibility, beef birds are the best, but chicken is slightly ahead of turkey.
Largeman-Roth explained to TODAY: “There is a protein digestibility score called PDCAAS (Protein Digestibility Corrected Amino Acid Score) … A score of 1 is considered perfect, which means the protein provides all the necessary amino acids for growth and maintenance. Chicken breast has a score of 0.93 and turkey breast has a score of 0.91, making the chicken a little more perfect.”
The end or, rather, the final feather?
Largeman-Roth said turkey and chicken deserve to be on your rotisserie list. “But if you prefer dark meat and you’re trying to maximize your daily protein intake, then turkey trumps chicken wings,” she explained. “Plus, it contains more choline, a nutrient that’s vital 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, cannot be given antibiotics and must have access to outdoor space,” Largeman-Roth said. “And if that sounds like something you value in your meals, organic is the way to go.”
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Image Source : nypost.com