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When it comes to building muscle, protein is king. And both turkey and chicken are excellent sources of this essential nutrient But which one reigns supreme in the bodybuilding arena? Let’s dive into the nutritional facts to determine the champion.
Protein Powerhouse
Both chicken and turkey boast impressive protein content, making them ideal for muscle growth and repair. However, there are slight differences between the two.
- Chicken Breast: The undisputed protein champion among chicken cuts, with 23 grams of protein per 3-ounce serving.
- Turkey Breast: Closely follows with 24 grams of protein per 3-ounce serving, making it a worthy contender.
Calorie Comparison
While both are lean protein sources, turkey breast edges out chicken breast in the calorie department. A 3-ounce serving of turkey breast packs 170 calories, while chicken breast contains 200 calories. So, if you’re watching your calorie intake, turkey might be the smarter choice.
Fat Factor
Fat plays a crucial role in hormone production and overall health. However, excessive fat intake can hinder your bodybuilding goals. Here’s how turkey and chicken compare:
- Chicken Breast: Contains 100 calories from fat in a 3-ounce serving.
- Turkey Breast: Contains 70 calories from fat in a 3-ounce serving.
Cholesterol Check
Cholesterol is another factor to consider, especially for those with heart health concerns. Turkey breast contains less cholesterol than chicken breast, making it a heart-healthier option.
Iron Advantage
Iron plays a vital role in oxygen transport, which is crucial for muscle function and energy production. Turkey breast boasts more iron than chicken breast, giving it an edge in this category.
The Verdict: Turkey Takes the Crown
Based on the nutritional analysis, turkey breast emerges as the winner for bodybuilders. It offers slightly more protein, fewer calories and fat, less cholesterol, and more iron compared to chicken breast.
But the story doesn’t end there.
Other Factors to Consider:
- Preparation: Baking, grilling, and roasting are healthier cooking methods than frying.
- Skin Removal: Removing the skin from both chicken and turkey reduces fat content.
- Personal Preference: Ultimately, the best choice depends on your individual taste and dietary needs.
The Bottom Line:
Both turkey and chicken are excellent sources of protein for bodybuilders. However, turkey breast offers a slight edge in terms of protein content, calorie count, fat content, cholesterol levels, and iron content.
Remember, the best protein source for you depends on your individual needs and preferences. Choose the option that fits your dietary goals and taste buds. And don’t forget to incorporate a variety of protein sources into your diet for optimal muscle growth and overall health.
Owner and Clinic Director
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The latest data indicates that 71.6 percent of adults over the age of 20 are either overweight or obese. Are you part of this group?
Your diet may be the cause of your weight problems if you’ve been struggling to lose those extra pounds.
However, with so much contradicting information available, it can be difficult to know what you should be eating. For instance, some people claim that chicken is the healthiest meat to eat, while others maintain that turkey is always the better choice.
Are you unsure of where you stand on the turkey vs chicken debate? If so, keep reading.
All the facts are listed below to help you decide which lean meat you want to eat!
The Facts On Chicken
When most people start practicing clean eating for weight loss, chicken becomes a staple in their diet. How healthy is chicken, though?
Both chicken and turkey contain white meat and dark meat.
Because white meat contains less of the protein myoglobin, which is essential for transferring and storing oxygen in muscles, it has a lighter color. Dark meat contains higher amounts of myoglobin, which explains its reddish-brown color.
The white meat in chicken and turkey is found mainly in the breasts and wings.
Chicken breasts are high in protein and low in fat and calories. An ounce of chicken breast meat contains approximately nine grams of protein and approximately one gram of fat. It also contains approximately 46 calories.
In terms of protein content, chicken wing meat is comparable to breast meat, containing about nine grams per ounce. Chicken wing meat contains slightly more fat — approximately two grams per ounce. But, this is a negligible difference to most people.
One ounce of chicken wing meat yields about 56 calories.
What about the dark meat? In chicken, the thighs and legs (also known as drumsticks) contain the majority of the dark meat.
Like chicken wings and breasts, chicken legs are high in protein, with about eight grams per ounce. One chicken leg with the skin left on contains 97 calories and 12 grams of protein. It also contains about five grams of fat.
You can cut calories by removing the skin; a skinless leg has 66 calories and 11 grams of protein. It also only contains two grams of fat.
Chicken thighs, like chicken legs, are high in protein and higher in fat than breasts or wings.
With the skin left on, a chicken thigh contains approximately 64 calories, 6. 5 grams of protein, and four grams of fat per ounce. Without the skin, a chicken thigh contains just 55 calories, seven grams of protein, and 2. 7 grams of fat per ounce.
Is Turkey Really Better For You Than Chicken?
FAQ
What meat has the highest protein?
Is turkey the best meat for protein?
Is turkey good for Building muscle?
Is turkey breast high in protein?