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 | Turkey | Beef |
|---|---|---|
| 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 have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Turkey or Beef?
Turkey has 135 calories and Beef has 179 calories per comparable serving. Beef is the more calorie-dense of the two.
Which has more protein, Turkey or Beef?
Turkey provides 30g of protein versus 16.1g in Beef. Turkey is the higher-protein choice.
Which has less fat, Turkey or Beef?
Turkey contains 0.8g of fat compared with 12.5g in Beef. Turkey is the leaner option.
Which has less saturated fat, Turkey or Beef?
Turkey has 0.2g of saturated fat and Beef has 5.4g. Turkey is lower in saturated fat.
Which has more sodium, Turkey or Beef?
Turkey contains 52mg of sodium versus 1071mg in Beef. Beef is substantially higher in sodium.
Do Turkey or Beef contain fiber?
Neither Turkey nor Beef is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Turkey → Calories in Beef →