Turkey is a versatile and healthy poultry option that is a staple for many households, especially around the holidays. There are a few different cuts of turkey that can be used, with the two most common being turkey breast and turkey tenderloin. While they come from the same animal, there are some key differences between these two types of turkey meat.
Turkey Breast
Turkey breast is one of the leanest cuts of turkey and is the largest section of the turkey. It makes up the upper half of the turkey and includes a combination of light and dark meat. Turkey breast can come bone-in or boneless and skin-on or skinless. It’s a very versatile and mildly flavored cut that can be roasted whole, cut into pieces for sautéing, grilled or smoked, sliced for sandwiches and more. Here are some key attributes of turkey breast meat:
- Very versatile – can be roasted, sautéed, grilled, smoked, etc.
- Mild in flavor
- Can come bone-in or boneless
- Can come with or without skin
- Contains both white and dark meat
- Lower fat content than dark meat cuts
Turkey breast is extremely lean, especially when the skin is removed. A 3 ounce serving of roasted, skinless turkey breast contains around 120 calories and 1 gram of fat. It’s high in protein, providing 25 grams in a 3 ounce serving. This makes it an ideal choice for anyone looking to control fat and calories without sacrificing protein. The mild flavor also allows it to take on the flavors of any seasoning or sauce ingredients easily.
How to Cook Turkey Breast
There are endless options when it comes to cooking turkey breast. Here are some of the most popular preparation methods:
- Roast – Roasting a whole bone-in turkey breast is a classic preparation, perfect for holidays and feeding a crowd. It can be seasoned simply with salt, pepper and herbs or brined before roasting for added moisture and flavor.
- Grill – Boneless, skinless turkey breast is ideal for grilling. Quick cooking time makes it perfect for weeknight meals. Pound to a uniform thickness before grilling for even cooking.
- Sauté – Dice or slice turkey breast into smaller pieces to sauté in a skillet on the stovetop. Cook over medium-high heat in a bit of oil until browned and cooked through.
- Smoke – Smoked turkey breast takes on delicious smoky flavor. It’s great sliced for sandwiches and platters.
- Poach – Gently simmering boneless turkey breast in liquid infuses it with lots of flavor. Great for turkey salad, casseroles and soups.
Turkey breast should be cooked to an internal temperature of 165°F as measured by a meat thermometer to ensure it’s safe to eat. Allow it to rest for 5-10 minutes before slicing for maximum juiciness.
Turkey Tenderloin
Turkey tenderloin is a small, very lean and tender cylindrical muscle located on the inner side of the turkey breast. Sometimes referred to as turkey fillet, it sits underneath the main part of the turkey breast. Turkey tenderloin has the following attributes:
- Very tender and lean
- Small, cylindrical shape
- All white meat
- Mild flavor
- Skinless and boneless
- Very low fat and high protein
A 3 ounce serving of roasted turkey tenderloin contains around 120 calories and 1 gram of fat, similar to turkey breast. It packs 25 grams of protein in each 3 ounce serving. The cylindrical shape of tenderloin also allows it to cook very evenly since it can be browned well on all sides.
How to Cook Turkey Tenderloin
Turkey tenderloin is best suited for quick cooking methods like sautéing, grilling, broiling and more since it is boneless and cooks quickly. Some cooking methods for turkey tenderloin include:
- Sauté – Cook sliced tenderloin over medium-high heat in a skillet until browned and cooked through. Great for stir fries or medallions.
- Grill – Grill whole, brushed with oil, turning occasionally until no longer pink inside. Allow to rest before slicing.
- Broil – Broil seasoned tenderloin 4-5 inches from heat, turning once, until cooked through.
- Roast – Roast seasoned tenderloin in a 400°F oven until internal temperature reaches 165°F.
- Stir fry – Thinly slice tenderloin across the grain. Stir fry in batches in hot oil until browned and cooked through.
Turkey tenderloin has very little connective tissue so it’s important not to overcook it. Cook to an internal temperature of 165°F or until juices run clear when sliced. Allow to rest 5 minutes before slicing. It can be pounded to an even thickness for quick, uniform cooking as well.
Nutrition Comparison
When it comes to nutrition, turkey breast and turkey tenderloin are very similar. They both provide lean protein and are lower in fat and calories compared to dark meat. Here is a nutrition comparison for a 3 ounce serving of each:
| Nutrient | Turkey Breast | Turkey Tenderloin |
|---|---|---|
| Calories | 120 | 120 |
| Fat | 1g | 1g |
| Protein | 25g | 25g |
| Sodium | 65mg | 65mg |
As you can see, both cuts provide lots of protein with minimal fat and calories. Turkey tenderloin contains slightly less sodium. Overall, they are nearly identical nutritionally making them interchangeable in most recipes.
Price Differences
There is often a noticeable price difference between turkey breast and tenderloin at the grocery store. Turkey tenderloin is typically more expensive per pound. Here are some of the factors that contribute to the pricing difference:
- Turkey tenderloin is a smaller cut – Since tenderloin is a small piece of meat, it takes more processing to remove, contributing to the higher cost.
- Higher consumer demand – The tenderness and leanness of tenderloin makes it a desirable cut.
- Less turkey tenderloin per bird – Each turkey only contains two small tenderloins versus two large breast halves.
- Uniform shape – Tenderloin’s even shape and size makes it convenient to cook.
While prices vary by region and store, turkey tenderloin typically costs about $1-3 more per pound than turkey breast. If trying to save money, turkey breast may be the better buy and can be cut into tenderloin-sized portions as needed.
Taste and Texture
Since they come from the same part of the turkey, breast meat and tenderloin have a very similar mild flavor. However, there are some subtle differences in texture:
- Tenderness – Turkey tenderloin is more tender and fine-grained than breast meat.
- Moistness – Tenderloin can become slightly drier than breast when overcooked.
- Fibers – Breast meat has longer muscle fibers and more chew.
- Uniformity – Tenderloin offers consistent texture since it’s one small, solid muscle.
The differences in tenderness and texture are minor. Properly cooked, both can be juicy and flavorful. Turkey breast holds up better to wet cooking methods like braising while tenderloin is ideal for quick dry heat cooking.
Cooking Uses
Turkey breast and tenderloin can both be used in a wide variety of recipes, though tenderloin may not be suitable for longer cooking applications where you want turkey breast’s firmer texture. Here is a comparison of their best uses in cooking:
| Cooking Method | Turkey Breast | Turkey Tenderloin |
|---|---|---|
| Roasting | ✅ | ✅ |
| Braising/Stewing | ✅ | ❌ |
| Grilling | ✅ | ✅ |
| Sautéing/Stir-frying | ✅ | ✅ |
| Soups/Stews | ✅ | ❌ |
| Casseroles | ✅ | ✅ |
Turkey tenderloin’s uniform shape makes it perfect for dishes where you want medallions or round slices. Turkey breast works better for dishes with longer cooking times or where you want shreds and chunks of meat.
Substitution
In most recipes, turkey breast and tenderloin can be used interchangeably. The main difference will come down to cooking times, with tenderloin cooking faster than breast meat. Here are some tips for substituting one for the other:
- For sautés and stir fries, slice breast thinly if substituting for tenderloin.
- Pound breast cutlets to an even thickness to match tenderloin.
- Reduce cooking liquid and time if swapping tenderloin for breast in braises.
- If roasting tenderloin instead of breast, check internal temp early.
- Add tenderloin to stews at the end to avoid overcooking.
Keep the differences in texture and density in mind, but overall turkey breast and tenderloin can be used interchangeably in most recipes with minor adjustments to cook times.
Appearance
It’s easy to spot the difference between turkey breast and tenderloin at the grocery store or on your cutting board. Here’s a visual comparison:
Turkey Breast
- Oval or rectangular shape
- Around 1-3 lbs
- Bone-in or boneless
- Skin-on or skinless
- White and dark meat
- Fine grain, moderate density
Turkey Tenderloin
- Narrow cylinder, 2-3 inches diameter
- Around 8 oz each
- Boneless
- Skinless
- White meat only
- Very fine grain, tender
It’s easy to identify tenderloin by its distinct long cylindrical shape compared to the larger, flatter breast cuts. The fine-grained texture of tenderloin is also visible when raw.
Conclusion
While turkey breast and tenderloin come from the same part of the turkey, there are a few key differences to keep in mind when shopping and cooking:
- Tenderloin is more expensive per pound but provides very uniform, tender medallions.
- Breast meat has a slightly firmer texture and holds up better to moist cooking.
- Tenderloin cooks faster than breast and is easy to overcook.
- Both are extremely lean and high in protein.
- Breast meat is more readily available while tenderloin is limited.
- They can be used interchangeably in most recipes with cook time adjustments.
In most cases, turkey breast and tenderloin can be substituted for one another. Turkey breast may be the better choice for economic larger cut options while tenderloin offers premium tender, petite medallions perfect for quick cooking. Both make healthy and tasty additions to any meal.