When choosing between chicken and beef mince, the healthier option depends on your health goals. Here's a quick breakdown:

• Chicken mince: Lower in calories (231 kcal per 100g), higher in protein (43g per 100g), and lower in total fat (5g per 100g). It's ideal for weight loss, muscle building, and heart health due to its lower saturated fat content.
• Beef mince: Higher in calories (250 kcal per 100g) and fat (15.4g per 100g), but rich in iron, zinc, and vitamin B12. It's a better choice for boosting mineral intake or addressing anaemia.

With a Vively CGM, you can track how meals with chicken or beef mince affect your blood sugar in real time. This helps you personalise your diet based on how your body responds, making it easier to reach your health goals.

Quick comparison table:

Key takeaway: Choose chicken mince for weight management and heart health. Opt for beef mince for its mineral richness and vitamin B12. Both can be part of a balanced diet when consumed in moderation.

Key nutrients compared

See how chicken and beef mince stack up when it comes to calories, protein, fat, and essential vitamins and minerals.

Protein and calories

When it comes to protein and calorie content, chicken mince provides 27.3g of protein and 239 calories per serving, while beef mince (85% lean) offers 25.93g of protein and 250 calories per serving.

Now, let’s look at the fat composition in these two options.

Fat types and cholesterol

Chicken mince contains 3.79g of saturated fat and 2.97g of polyunsaturated fats per serving. In comparison, beef mince has 5.895g of saturated fat but only 0.484g of polyunsaturated fats. Beef does, however, provide slightly more monounsaturated fats (6.668g vs. 5.34g).

Both chicken and beef mince contain 88mg of cholesterol per serving. Chicken mince stands out for its lower saturated fat and higher polyunsaturated fat content, which may support heart health. That said, both can be part of a healthy diet when consumed in moderation and with balanced portions.

Next, we’ll explore how these differences impact metabolism and blood sugar levels.

Curious about other red meat options? Check out our guide on what veal is and whether it’s a healthy choice.

Vitamins and minerals

Explore the unique vitamin and mineral benefits of chicken and beef mince, from B12 and iron to zinc and selenium.

Vitamin content

Chicken and beef mince each bring their own vitamin perks to the table. Chicken mince shines when it comes to B-vitamins, offering much higher amounts of vitamin B1 (137.3% more), vitamin B3 (76.5% more), vitamin B5 (159.2% more), vitamin B6 (73% more), and vitamin B2 (76.6% more) compared to beef mince.

On the other hand, beef mince is a standout for vitamin B12, delivering 2.49µg per serving versus chicken’s 0.51µg - a boost of 388.2%. This makes beef mince an excellent choice for supporting nerve health and red blood cell production.

Mineral content

The mineral profiles of chicken and beef mince highlight their individual strengths. Beef mince is packed with higher amounts of several essential minerals:

• Iron: 106.3% more than chicken
• Zinc: 225.3% more than chicken
• Potassium: 42.6% more than chicken
• Calcium: 20% more than chicken
• Copper: 28.8% more than chicken

Chicken mince, however, takes the lead in a few areas:

• Manganese: 66.7% more than beef
• Selenium: 11.2% more than beef

Both types of mince offer similar levels of magnesium and phosphorus, which are crucial for maintaining strong bones and supporting energy metabolism. If you're looking to boost iron or zinc intake – important for addressing anaemia or enhancing immune function – beef mince is the better option.

These mineral differences also influence how each type of mince supports overall metabolic health, which we’ll explore further.

Blood sugar and metabolism

Learn how chicken and beef mince impact blood sugar levels and overall metabolic health, especially for those managing insulin resistance or PCOS.

Blood sugar response

Chicken and beef mince contain zero carbohydrates, so they don't directly affect blood glucose levels. However, ground chicken is a leaner option. It has 48.8% less saturated fat and 409.8% more polyunsaturated fat compared to beef, which can help improve insulin sensitivity.

These differences can play a role in managing conditions like PCOS and menopause.

Effects on PCOS and menopause

For individuals managing PCOS or menopause, the type of mince you choose can impact metabolic health. Diets that include more poultry are associated with lower risks of type 2 diabetes and obesity, thanks in part to chicken mince's lower saturated fat content, which supports insulin sensitivity.

On the other hand, beef mince provides essential nutrients like iron, zinc, and vitamin B12. Including lean beef in moderation can still be beneficial. To balance health benefits, opt for chicken mince to limit saturated fat intake. If you prefer beef, go for lean cuts and stick to portions of 3–4 oz.

Cooking and meal planning

Use these tips to create meals that align with your metabolic health goals.

Recipe ideas

Transform chicken and beef mince into flavourful, nutrient-packed dishes. For chicken mince, focus on cooking techniques that keep it juicy.

Chicken mince favourites:

• Thai-style stir-fry with garlic, chilies, and fresh veggies
• Lettuce wraps with homemade peanut sauce
• Chicken kofta curry spiced with Indian seasonings
• Protein-packed breakfast: chicken and egg pancake omelet with mushrooms

Beef mince options:

• Mediterranean-style meatballs with herbs and olive oil
• Taco bowls with cauliflower rice
• Asian-inspired beef lettuce cups with ginger and soy sauce
• Classic patties made with 93% lean ground beef

Serving sizes and food pairings

A well-balanced meal starts with proper portions and smart combinations. Here's a quick guide:

Pairing suggestions:

• Add fibre-rich vegetables for volume and blood sugar control.
• Include complex carbs like quinoa, brown rice, or sweet potatoes for steady energy.
• Use healthy fats like avocado, olive oil, or nuts to boost nutrient absorption.

Always cook mince to the recommended internal temperature for safety, and handle raw meat with care to avoid contamination.

Looking to support more stable blood sugar levels throughout the day? Check out our list of top 10 low-GI foods to help balance energy and reduce glucose spikes.

Summary and recommendations

Here’s a quick breakdown to help you decide which option aligns with your health goals.

• For weight management: Chicken mince is a better fit. It’s lower in calories and fat while packing more protein, making it ideal for those focusing on weight loss or building muscle.
• ‍For iron and mineral intake: Beef mince takes the lead here. It provides much higher levels of iron, zinc, magnesium, and potassium, making it a great choice for anyone looking to increase their intake of these nutrients.

• ‍For Blood Sugar Control: Both chicken and beef mince have a low glycaemic index. However, cooking methods matter – high-heat cooking may increase the risk of type 2 diabetes, so it’s best to stick to lower-temperature techniques.

Both chicken and beef mince have their strengths. Chicken is great for its lean profile and protein content, while beef shines in its mineral richness. Mixing them up in your diet can help you enjoy their individual benefits while keeping your nutrition well-rounded.

Vively’s CGM program offers a practical way to understand how your body responds to different foods, including those considered low-GI. By tracking your blood glucose in real time, you can see how meals affect your energy, cravings, and overall metabolic health.

The app turns your data into easy-to-follow insights and pairs it with support from accredited dietitians, so you can make meaningful changes based on your unique responses.

Whether you're managing blood sugar for health reasons or simply want to feel better day to day, Vively helps you personalise your nutrition with data-backed confidence.