Which Is Better for Lean Protein?

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Given these similarities and differences, which type of lean protein, chicken breast or turkey breast, is superior? These choices are nearly identical in calorie count, and while there are some differences in their micronutrient profiles, the two are pretty comparable overall.  These minor differences do not really speak to how "lean" either protein is—where one is lacking in a particular micronutrient, the other tends to make up for it. Saturated fat is very low in both sources—4% DV in turkey breast and 3% in chicken breast—making them both lean options. However, the dietary cholesterol content of these poultry options differs slightly more. Three ounces of chicken breast contains 88 mg of dietary cholesterol—29% of one’s daily value—whereas the same amount of turkey contains 68 mg, 23% DV.  One could say that turkey breast is the leaner of the two proteins because it has less dietary cholesterol and saturated fat. However, it's hard to go wrong with either of these lean protein options. “Both chicken and turkey breast are great lean proteins,” Carli says.  "It mostly depends on what you like to eat because either choice is healthy." Davis concurs, noting that "from a nutrition standpoint, they're almost identical." These lean proteins can be enjoyed in several types of cuisine and prepared using a variety of cooking methods.  However, if you want to reduce calories, saturated fat, and dietary cholesterol to a minimum, the method of cooking you use matters. Davis advises, "When it comes to cooking proteins, always opt for baking, grilled, or pan-searing cooking methods over frying methods to keep calories and fat in check." In addition, "for a balanced meal, don't forget to serve your proteins with a fiber-rich starch, healthy fat like olive oil, and a lot of non-starchy vegetables." Even though chicken breast has a slight edge over turkey breast, both are excellent lean proteins. You won't regret it!