Turkey vs Beef: Nutrition Comparison
Turkey and beef are both popular protein sources but differ significantly in their fat content and calorie density. Turkey — particularly breast meat — is one of the leanest proteins available, very low in fat and calories while delivering excellent protein. Beef is considerably higher in calories and fat, including saturated fat, but provides important micronutrients including iron and zinc in higher amounts than turkey. Both are complete proteins providing all essential amino acids. For lean, low-calorie protein eating, turkey is the clear choice. For iron and zinc density, beef has an advantage. Both belong in a balanced diet — the frequency and portion size matter more than the choice between them.
Nutrition Comparison
| Nutrient |
1 Serving (100.0g)
|
1 Serving (100g)*
|
|---|---|---|
| Calories | 135 kcal | 179 kcal |
| Total Fat | 0.8 g | 12.5 g |
| Saturated Fat | 0.2 g | 5.4 g |
| Cholesterol | 83 mg | 80 mg |
| Sodium | 52 mg | 1071 mg |
| Total Carbs | 0 g | 1.8 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 1.8 g |
| Protein | 30 g | 16.1 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.