Ground chicken vs ground turkey is one of the closest matchups in the meat aisle. Per 4 oz (113 g) raw, regular ground chicken has 160 calories and ground turkey (93% lean) has 170 calories — a gap of just 10 calories. The real story is not chicken versus turkey at all: it is regular versus lean. The lean versions of either bird beat both regular grinds by a wide margin, and that is where the smart buy usually is.
The quick verdict
If you are choosing between regular ground chicken and regular 93% lean ground turkey, the honest answer is that it barely matters. They are almost identical on calories, protein and fat. Ground chicken is a touch lighter at 160 calories per 4 oz against 170 for turkey, while turkey edges protein slightly at 21 g against 20 g. Either one is a solid lean protein choice.
Step up to the lean versions and the picture changes. Ground turkey that is 99% lean drops to 120 calories and 26 g of protein per 4 oz, and ground chicken breast — an all-breast grind — is lighter still at 110 calories with 24 g of protein. If your goal is the most protein for the fewest calories, buy one of the lean versions, whichever bird you prefer.
Raw comparison: calories, protein and fat per 4 oz
All figures below are per 4 oz (113 g) raw, the standard pack-weight serving. These are standard USDA-style values and match the figures used in our What to Cook With Ground Turkey guide, which uses the same 93% lean turkey baseline of 170 calories and 21 g of protein.
| Ground meat (raw) | Calories | Protein | Fat |
| Regular ground chicken | 160 | 20 g | 9 g |
| Ground turkey, 93% lean | 170 | 21 g | 10 g |
| Ground turkey, 99% lean | 120 | 26 g | 1.5 g |
| Ground chicken breast (all-breast grind) | 110 | 24 g | 1.5 g |
What happens when you cook it
Cooking drives off water, so a cooked 4 oz portion is more concentrated than the same weight raw. As a rule of thumb, per 4 oz cooked the figures rise by roughly a third. The cooked figures below are estimates worked out from the raw figures above by scaling them by about 4/3 — they are not separate label values, and the exact numbers will vary with how much fat renders out of the pan.
| Ground meat (cooked, per 4 oz) | Calories | Protein | Fat |
| Regular ground chicken | ~210 | ~27 g | ~12 g |
| Ground turkey, 93% lean | ~225 | ~28 g | ~13 g |
| Ground turkey, 99% lean | ~160 | ~35 g | ~2 g |
| Ground chicken breast (all-breast grind) | ~145 | ~32 g | ~2 g |
The ranking does not change after cooking: the lean grinds stay well ahead, and regular chicken and regular turkey stay neck and neck. One practical note — if you drain the fat from a regular grind after browning, you will land a little below these cooked estimates, which is one reason regular ground meat is more forgiving in a recipe than the label suggests.
Protein per 100 calories
Calories alone do not tell you how filling a meat is. Protein per 100 calories does: it shows how much protein you get for each chunk of your calorie budget. The maths is simple — protein divided by calories, times 100 — and it splits this comparison wide open.
| Ground meat (raw) | Protein per 100 calories |
| Regular ground chicken | 12.5 g |
| Ground turkey, 93% lean | 12.4 g |
| Ground turkey, 99% lean | 21.7 g |
| Ground chicken breast (all-breast grind) | 21.8 g |
Regular chicken and regular turkey are tied here too, at 12.5 g and 12.4 g of protein per 100 calories. The lean versions deliver around 21.7 g and 21.8 g — roughly 75% more protein per calorie. That is why the lean grinds are the better weight-loss pick, and why our Calories in Protein guide rates lean poultry so highly for keeping you full.
Taste and texture
Ground chicken is milder and softer than ground turkey. That mildness is a strength in delicate dishes — it takes on seasoning without pushing back — but it can also taste a little bland if you under-season it. Ground turkey has a slightly richer, more savoury flavour, thanks to the small amount of dark meat usually mixed into the 93% lean grind, and it holds together a little more firmly in a burger or meatball.
Both dry out if overcooked, and the lean versions dry out fastest of all. The fix is the same for both: cook to 165°F and no further, add moisture with grated onion, zucchini or a splash of stock in meatballs and burgers, and do not press patties flat in the pan, which squeezes out the juices. Resting cooked patties for a few minutes before serving helps too.
Best uses
- Meatballs: either meat works, but the lean grinds need added moisture — grated zucchini or onion keeps them tender. Regular grinds are more forgiving here.
- Burgers: ground turkey’s slightly firmer texture holds a patty together well; ground chicken makes a softer, milder burger that suits bold toppings.
- Tacos: a straight swap either way — season boldly with cumin, garlic and chili, since both meats are mild. Our turkey taco ideas in What to Cook With Ground Turkey work just as well with chicken.
- Meal prep: both brown quickly, freeze well and reheat without going rubbery if you stop at 165°F. Cook a double batch and portion it for the week.
Which should you buy?
Buy on the lean percentage, not the bird. Check the label: “93% lean” means 7% fat by weight, and that single number tells you more than the word chicken or turkey on the front of the pack. If you want the leanest option, look for 99% lean turkey or an all-breast ground chicken — both are usually labelled clearly. If you want flavour and forgiveness in a meatball or burger, regular ground chicken or 93% lean turkey will serve you better, and the 10-calorie difference between them is not worth worrying about.
One more thing worth knowing: ground chicken breast is white meat through and through, while regular ground turkey usually contains some darker thigh meat. That is the same white-versus-dark distinction explained in our White Meat Chicken guide — white meat is leaner and milder, dark meat a little richer and juicier. The grind you choose decides which side of that line you land on.
The bottom line: ground chicken vs ground turkey is a near-tie, and the lean versions of either beat both regular grinds. Pick the one you like the taste of, check the lean percentage, season it well and do not overcook it.
Frequently asked questions
Which has fewer calories, ground chicken or ground turkey?
Regular ground chicken has slightly fewer calories: 160 per 4 oz raw, compared with 170 for 93% lean ground turkey. The leanest options of either are lower still — ground chicken breast at 110 calories and 99% lean turkey at 120 calories per 4 oz raw.
Which has more protein?
Ground turkey edges it in both comparisons: 21 g of protein per 4 oz raw for 93% lean turkey against 20 g for regular ground chicken, and 26 g for 99% lean turkey against 24 g for ground chicken breast.
Is ground chicken healthier than ground turkey?
Neither is clearly healthier. Regular ground chicken and 93% lean ground turkey are almost identical nutritionally, and the lean versions of both are better than either regular grind. Choose on taste, price and the lean percentage on the label.
Can I substitute ground chicken for ground turkey in recipes?
Yes, they swap one for one in meatballs, burgers, tacos, chili and pasta sauces. Ground chicken is milder and softer, so you may want an extra pinch of seasoning, and both must be cooked to 165°F.
Which is better for weight loss?
The lean versions — 99% lean ground turkey or ground chicken breast. They deliver about 21.7 g and 21.8 g of protein per 100 calories, roughly 75% more protein per calorie than the regular grinds at 12.4 g and 12.5 g, so they keep you fuller for fewer calories.
