Turkey Breast vs Turkey Thigh
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Turkey Breast has more protein per 100 calories: 20.8 g against 16.7 g.
- Turkey Breast is lighter per 100 g: 137 kcal against 162 kcal.
- Turkey Breast leads in 6 micronutrients, including Niacin (B3), Vitamin B6, Magnesium.
- Turkey Thigh leads in 18 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Turkey Breast | Turkey Thigh |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 20.8 g | 16.7 g |
| Carbs | 0 g | 0 g |
| Fat | 1.52 g | 3.73 g |
| Vitamins | ||
| Vitamin A | 2.19 µg | 3.1 µg |
| Thiamin (B1) | 0.027 mg | 0.036 mg |
| Riboflavin (B2) | 0.151 mg | 0.22 mg |
| Niacin (B3) | 8.61 mg | 4.18 mg |
| Pantothenic Acid (B5) | 0.657 mg | 0.632 mg |
| Vitamin B6 | 0.549 mg | 0.271 mg |
| Folate | 5.84 µg | 5.26 µg |
| Vitamin B12 | 0.431 µg | 1.02 µg |
| Choline | 56.3 mg | 57.6 mg |
| Vitamin D | 0.219 µg | 0.186 µg |
| Vitamin E | 0.044 mg | 0.043 mg |
| Minerals | ||
| Calcium | 8.03 mg | 10.2 mg |
| Iron | 0.46 mg | 0.774 mg |
| Magnesium | 22.6 mg | 15.8 mg |
| Phosphorus | 177 mg | 130 mg |
| Potassium | 182 mg | 141 mg |
| Sodium | 123 mg | 94.4 mg |
| Zinc | 1.17 mg | 2.14 mg |
| Copper | 0.046 mg | 0.079 mg |
| Manganese | 0.008 mg | 0.011 mg |
| Selenium | 22 µg | 19.4 µg |
| Iodine | 2.19 µg | 3.1 µg |
| Fats | ||
| Polyunsaturated Fat | 0.385 g | 1.03 g |
| Monounsaturated Fat | 0.457 g | 1.28 g |
| Saturated Fat | 0.433 g | 1.12 g |
| Trans Fat | 0.018 g | 0.05 g |
| Cholesterol | 54.4 mg | 72.1 mg |
| Omega-3 (ALA) | 0.015 g | 0.045 g |
| Omega-3 (EPA) | 0.003 g | 0.007 g |
| Omega-3 (DHA) | 0.003 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 0.315 g | 0.892 g |
| Amino Acids | ||
| Histidine | 0.48 g | 0.452 g |
| Isoleucine | 0.507 g | 0.477 g |
| Leucine | 1.23 g | 1.15 g |
| Lysine | 1.46 g | 1.37 g |
| Methionine | 0.463 g | 0.436 g |
| Cystine | 0.167 g | 0.157 g |
| Phenylalanine | 0.571 g | 0.537 g |
| Tyrosine | 0.526 g | 0.495 g |
| Threonine | 0.643 g | 0.606 g |
| Tryptophan | 0.188 g | 0.178 g |
| Valine | 0.566 g | 0.533 g |
| Arginine | 1 g | 0.944 g |
| Alanine | 0.956 g | 0.901 g |
| Serine | 1.42 g | 1.33 g |
| Proline | 2.4 g | 2.26 g |
| Glycine | 0.755 g | 0.709 g |
| Aspartic Acid | 0.956 g | 0.901 g |
| Glutamic Acid | 0.702 g | 0.659 g |
Per 100 grams
| Nutrient | Turkey Breast | Turkey Thigh |
|---|---|---|
| Calories | 137 kcal | 162 kcal |
| Protein | 28.6 g | 26.9 g |
| Carbs | 0 g | 0 g |
| Fat | 2.08 g | 6.02 g |
| Vitamins | ||
| Vitamin A | 3 µg | 5 µg |
| Thiamin (B1) | 0.037 mg | 0.058 mg |
| Riboflavin (B2) | 0.207 mg | 0.355 mg |
| Niacin (B3) | 11.8 mg | 6.76 mg |
| Pantothenic Acid (B5) | 0.9 mg | 1.02 mg |
| Vitamin B6 | 0.752 mg | 0.437 mg |
| Folate | 8 µg | 8.5 µg |
| Vitamin B12 | 0.59 µg | 1.65 µg |
| Choline | 77.1 mg | 93.1 mg |
| Vitamin D | 0.3 µg | 0.3 µg |
| Vitamin E | 0.06 mg | 0.07 mg |
| Minerals | ||
| Calcium | 11 mg | 16.5 mg |
| Iron | 0.63 mg | 1.25 mg |
| Magnesium | 31 mg | 25.5 mg |
| Phosphorus | 243 mg | 210 mg |
| Potassium | 249 mg | 227 mg |
| Sodium | 169 mg | 153 mg |
| Zinc | 1.61 mg | 3.46 mg |
| Copper | 0.063 mg | 0.128 mg |
| Manganese | 0.011 mg | 0.017 mg |
| Selenium | 30.2 µg | 31.4 µg |
| Iodine | 3 µg | 5 µg |
| Fats | ||
| Polyunsaturated Fat | 0.528 g | 1.66 g |
| Monounsaturated Fat | 0.626 g | 2.06 g |
| Saturated Fat | 0.593 g | 1.81 g |
| Trans Fat | 0.024 g | 0.08 g |
| Cholesterol | 74.5 mg | 117 mg |
| Omega-3 (ALA) | 0.02 g | 0.072 g |
| Omega-3 (EPA) | 0.004 g | 0.012 g |
| Omega-3 (DHA) | 0.004 g | 0.005 g |
| Omega-6 (Linoleic Acid) | 0.431 g | 1.44 g |
| Amino Acids | ||
| Histidine | 0.658 g | 0.73 g |
| Isoleucine | 0.695 g | 0.771 g |
| Leucine | 1.68 g | 1.87 g |
| Lysine | 2 g | 2.22 g |
| Methionine | 0.634 g | 0.704 g |
| Cystine | 0.229 g | 0.254 g |
| Phenylalanine | 0.782 g | 0.867 g |
| Tyrosine | 0.721 g | 0.799 g |
| Threonine | 0.881 g | 0.979 g |
| Tryptophan | 0.258 g | 0.287 g |
| Valine | 0.775 g | 0.86 g |
| Arginine | 1.38 g | 1.53 g |
| Alanine | 1.31 g | 1.46 g |
| Serine | 1.94 g | 2.16 g |
| Proline | 3.29 g | 3.65 g |
| Glycine | 1.04 g | 1.15 g |
| Aspartic Acid | 1.31 g | 1.46 g |
| Glutamic Acid | 0.962 g | 1.07 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Turkey Breast and Turkey Thigh, including preparation variants and research-cited compound levels, or compare any two foods.