Informational side-by-side cooked comparison of beef and turkey for calories, protein, fat, iron, zinc, vitamin B12 per 100g serving.
| Nutrient (cooked) | Sirloin | Turkey Breast | Diff |
|---|---|---|---|
| Calories | 187 kcal | 135 kcal | +52 kcal |
| Protein | 29.5g | 30.1g | -0.6g |
| Total Fat | 6.7g | 0.7g | +6g |
| Saturated Fat | 2.6g | 0.2g | +2.4g |
| Cholesterol | 81mg | 74mg | +7mg |
| Iron | 2mg | 0.5mg | +1.5mg |
| Zinc | 5.6mg | 1.3mg | +4.3mg |
| Vitamin B12 | 1.6µg | 0.4µg | +1.2µg |
USDA SR Legacy cooked broiled reference
USDA FDC 171506 — turkey breast, roasted
Data and methodology
Raw and cooked values are kept separate so you never mix preparation states between beef and turkey.
Raw beef values use the same shared dataset as the rest of the site to keep all tools consistent.
Turkey nutrition values come from USDA FoodData Central for raw and roasted preparations.
Last reviewed: 2026-06-30. Values from USDA FoodData Central.
Frequently asked
Turkey breast is one of the leanest meats available, with less than 1g of fat per 100g raw. However, turkey thigh and ground turkey contain more fat. When comparing lean beef cuts to turkey thigh, the fat difference is smaller than many expect.
Beef contains significantly more iron than turkey across all comparable cuts. Beef iron is also predominantly heme iron, which is more bioavailable than the non-heme iron in turkey.
Yes, in most recipes. Ground turkey (93/7) has a milder flavor and less fat than ground beef (90/10). You may want to add extra seasonings or a small amount of oil to compensate for the lower fat content.
Turkey is generally cheaper per gram of protein than most beef steaks. However, ground beef at budget prices can rival ground turkey for protein value.
Scale both proteins to the same gram or ounce serving before comparing nutrition.
Toggle between raw and cooked references so you never accidentally mix preparation states.
All nutrition values are maintained from USDA FoodData Central source records.
