Turkey Is Not So Giving, Nutritionists Recommend This Meat For High-Protein Diet

As we mark International Protein Day, it is important to understand this nutrient which is responsible for our muscle growth, tissue repair and several other factors. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. Among the many sources of protein, chicken and turkey are among the most popular, often featured in meals worldwide. But which of them has a higher protein content?

Protein in white meat, found primarily in the breasts and wings of poultry, contains less myoglobin—the protein responsible for the reddish-brown hue in darker cuts of meat. Because of this, white meat is generally leaner and lighter in colour. Now in both chicken and turkey, it is their breasts which is consumed more. In comparison, 1 ounce (28 grams) has 9 grams of protein, while turkey has a gram less, that is 8 grams/28 grams of protein.

Wings are te second most consumed part. Notably, the protein content in the wing meat of both is almost identical. Each 1-ounce serving of chicken or turkey wing meat provides approximately 9 grams of protein.

Protein Content In Dark Meat

Dark meat contains more myoglobin, which helps transport and store oxygen in muscles. As a result, darker cuts of poultry, such as legs and thighs, have a slightly different nutritional profile.

Leg Meat Also known as drumsticks, the leg meat of both chicken and turkey provides about 8 grams of protein per ounce.

Thigh meat, located above the leg, offers a slight variation in protein content. Chicken thigh has 7 grams of protein per ounce, while Turkey legs have 8 grams. Although turkey thigh contains slightly more protein than chicken thigh, the difference is minimal.

Which Is The Healthier Option?

Both chicken and turkey provide ample protein and essential nutrients, making them excellent dietary choices. However, when choosing between the two, factors like calorie content, fat levels, vitamins, and minerals should also be considered.

Fat is an important part of a healthy diet, but it is also a more concentrated source of calories than protein. As a general rule, dark meat contains more fat than white meat. Chicken has slightly more fat and calories than turkey in both white and dark meat. If you consume poultry with the skin, the fat and calorie content increases significantly.

Nutrient differences between chicken and turkey are minimal. However, white meat generally contains more niacin and vitamin B6, while dark meat is richer in zinc. If you aim to boost your zinc intake, dark meat may be the better option, whereas white meat can provide a vitamin B boost.

While both chicken and turkey are excellent sources of high-quality protein. Chicken breast contains slightly more protein than turkey breast, while turkey thigh has a small edge over chicken thigh. Ultimately, the healthier choice depends on personal dietary goals.

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