Ground Chicken vs Ground Turkey: Nutrition & Taste Guide

Nothing beats the comfort of a creamy mushroom risotto as the weather cools—especially when you can lighten things up with a healthy, lean protein swap! If you’ve ever stared at your grocery store meat section, torn between ground chicken and ground turkey, wondering which is healthier, tastier, or better for tonight’s recipe, you’re in the right place. Over the years, I’ve tried both in everything from quick weeknight stir-fries to crowd-pleasing risottos. Today, I’m breaking down the differences, nutritional benefits, and flavors—plus, you’ll find my favorite creamy mushroom risotto recipe at the end.

Whether you’re meal-prepping for the family or just craving a warm, nutritious dinner, let’s dig in and help you feel confident picking between ground chicken and ground turkey.

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Understanding Ground Chicken vs Ground Turkey

Both ground chicken and ground turkey are popular lean meats. They’re budget-friendly, packed with high-quality protein, and wonderful for all sorts of dishes, from tacos to classic comfort food. But how do you decide which protein to use when they look so similar at the store? Let’s break it down.

What Is Ground Chicken?

Ground chicken is usually made from a blend of white and dark chicken meat (unless labeled “breast only”). It’s lighter in color, with a mild, neutral flavor.

– **Fat content:** Can range based on what’s used—breast meat is leanest.
– **Texture:** Fine, tender, blends easily in sauces or pies.

What Is Ground Turkey?

Ground turkey is made from turkey breast, thigh, or a combination. It’s slightly darker than chicken and often has a tiny bit more texture.

– **Fat content:** Similar spread—breast-only is leanest, thigh mixes are juicier.
– **Flavor:** Mild but generally a bit more robust than chicken, with a subtle earthiness.

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Ground Chicken vs Ground Turkey: Nutrition Facts

Both are excellent sources of lean protein, but there are some small differences, especially in calories and fat. Here’s a quick nutritional comparison for typical 4-ounce (113g) servings of the most common “93% lean / 7% fat” varieties you’ll find at most supermarkets:

Nutrition (per 4 oz)	Ground Chicken	Ground Turkey
Calories	170	165
Protein	21g	22g
Fat	9g	8g
Saturated Fat	2.5g	2.0g
Cholesterol	70mg	80mg
Iron	0.8mg	1.3mg
Vitamin B6	15% DV	18% DV

*Values may vary by brand—always check your packaging for specifics.

**Key takeaways:**
– **Very similar calories & protein** per serving
– **Turkey edges ahead on iron & B-vitamins**
– **Chicken may have slightly more fat**, but it depends on the cut

If you’re counting calories or macros, either option is a fantastic lean protein. Turkey breast tends to be the leanest of all.

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Taste, Texture & Cooking Uses

Even though ground chicken and turkey look similar, they can add subtle differences to a dish. Here’s what you can expect:

Taste

– **Ground Chicken**: Exceptionally mild, easily takes on flavors of herbs, sauces, or aromatics.
– **Ground Turkey**: Slightly richer, with a faint gamey note, especially in dark meat blends.

Texture

– Both are tender and moist when cooked properly.
– **Ground turkey** holds its shape a little better in patties or meatballs because of its texture.
– **Ground chicken** cooks up softer and blends beautifully into creamy recipes.

Best Recipes for Each

– **Ground Chicken**: Creamy mushroom risotto, creamy pastas, chicken burgers, lettuce wraps, Asian-inspired stir-fries.
– **Ground Turkey**: Turkey meatballs, turkey chili, turkey shepherd’s pie, taco filling, classic meatloaf.

_Pro tip:_ Both meats are great for lowering saturated fat in traditional recipes. If you want a little more richness, opt for versions with a mix of breast and thigh.

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Can You Swap Ground Chicken for Ground Turkey (and Vice Versa)?

Absolutely! In nearly every recipe, ground chicken and turkey can be swapped 1:1 without issues. Here’s a helpful swap chart for your kitchen:

If Recipe Calls For:	Swap With:	Any Tips?
Ground Chicken	Ground Turkey	Turkey flavor is slightly heartier; add a pinch more garlic or herbs.
Ground Turkey	Ground Chicken	Chicken is milder—don’t skimp on salt & pepper.
Breast-only meat	Breast of either bird	Ultra-lean, so add a splash of broth for moisture.
Thigh/dark-meat blend	Other dark-meat blend	Great for juicy burgers and meatballs.

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Cooking Tips: Getting the Most Out of Ground Poultry

Want flawless results in your creamy mushroom risotto or turkey meatballs? Use these tips:

• Don’t overcook: Poultry dries out fast! Check for doneness just as it turns opaque.
• Boost with aromatics: Onion, garlic, and fresh herbs make lean meat shine.
• Moisture matters: Use a little broth, olive oil, or sautéed veggies to keep things juicy—especially with breast-only blends.
• Season generously: Lean meat needs robust seasoning for best flavor.
• Mix for texture: Adding finely chopped mushrooms or spinach boosts both flavor and nutrition.

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FAQ: Ground Chicken vs Ground Turkey

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Easy Creamy Mushroom Risotto Recipe

This weeknight-friendly risotto pairs perfectly with either ground chicken or ground turkey for a protein-packed, cozy meal.

Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Servings: 4

Ingredients:

• 1 tablespoon olive oil
• 1 pound (450g) ground chicken or turkey
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 2 cups mushrooms, sliced (white or cremini work well)
• 1 cup arborio rice
• 1/2 cup dry white wine (or extra broth)
• 4 cups low-sodium chicken broth, warmed
• 1/2 cup grated parmesan cheese (plus more for serving)
• 2 tablespoons unsalted butter
• Salt and black pepper, to taste
• Fresh parsley or thyme (optional, for garnish)

Instructions:

1. Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the ground chicken or turkey and cook, breaking it up, until just cooked through. Transfer to a plate and set aside.
2. Add the onion to the same skillet. Sauté for 2-3 minutes until softened. Stir in the garlic and mushrooms; cook for 3-4 minutes until mushrooms are golden.
3. Pour in the rice, stirring well to coat and toast for 1 minute.
4. Pour in the wine (or extra broth) and stir until absorbed.
5. Add warm chicken broth one ladle at a time, stirring constantly, allowing each addition to absorb before the next. Continue for 20-25 minutes, until rice is creamy and tender.
6. Stir in cooked ground chicken or turkey. Remove from heat and fold in parmesan and butter. Season with salt and black pepper.
7. Serve hot, garnished with chopped parsley or thyme and extra cheese.

Nutrition (per serving):

	Calories	Protein	Carbs	Fat
Using chicken	410	27g	43g	13g
Using turkey	405	28g	43g	12g

*Nutrition facts are estimates and can vary based on specific ingredients used.

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Ready to try it? Whether you choose ground chicken or ground turkey, this creamy mushroom risotto is a crowd-pleaser you’ll crave again and again. If you found this nutrition and taste guide helpful, please share it with your friends and cooking groups, or save it to your Recipe Favorites on Pinterest or WhatsApp! Your shares help others discover easy, healthy recipes too. Happy cooking!