The turkey is a large bird native to North America that’s hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
With obesity being a growing health concern, many people are looking for healthier ways to lose weight. One question that often comes up is whether smoked turkey can be part of an effective weight loss diet. As a nutritionist I’m here to provide some insight into the nutritional value of smoked turkey and how it can potentially promote weight loss when consumed in moderation.
An Overview of Smoked Turkey Nutrition
Smoked turkey is a lean, protein-rich food that is low in fat and calories compared to other meats. A 3-ounce serving of smoked turkey breast contains around
- 120 calories
- 26 grams of protein
- 3 grams of fat
- Zero carbohydrates
Turkey is an excellent source of protein, providing all nine essential amino acids required for building and maintaining muscle mass. The high protein content helps you feel fuller for longer after eating preventing overeating and snacking between meals.
Turkey meat also contains important vitamins and minerals like:
- Niacin
- Vitamin B6
- Vitamin B12
- Selenium
- Zinc
These vitamins and minerals support various bodily functions like metabolism, immune health, brain function, and energy levels.
Moreover, smoked turkey contains antioxidants that can protect against cell damage from free radicals. It is naturally low in sodium, making it a heart-healthy choice for individuals with high blood pressure.
Why Smoked Turkey Can Aid Weight Loss
There are a few key reasons why incorporating smoked turkey into a balanced diet can help promote weight loss:
1. High in protein, low in fat
With its impressive protein to fat ratio, smoked turkey helps you feel satisfied on fewer calories compared to fattier meats. Replacing things like bacon, sausage, and deli meats with smoked turkey can significantly cut calories and fat.
2. Promotes fullness
The high protein content in smoked turkey increases satiety. This means you’ll feel fuller for longer after eating it, reducing hunger pangs and the temptation to snack between meals.
3. Supports muscle growth and retention
Protein is essential for building and maintaining muscle mass. The amino acids in turkey help your body hold on to muscle as you lose weight. Muscle burns more calories at rest than fat, so retaining muscle boosts your metabolism.
4. Versatile ingredient for healthy recipes
Smoked turkey can be used in so many healthy recipes like sandwiches, salads, soups, and more. Having it on hand makes whipping up nutritious meals much easier.
5. Naturally low in sodium
Many processed meats are high in sodium, which can cause water retention and bloating. With smoked turkey, you don’t have to worry about excess sodium derailing your weight loss efforts.
6. Contains antioxidants
The antioxidants in smoked turkey provide additional health benefits beyond just weight loss. Antioxidants help protect your cells against damage that can lead to disease over time.
Tips for Incorporating Smoked Turkey Into Your Diet
Here are some simple tips to help you start enjoying smoked turkey:
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Use it in sandwiches or wraps in place of fatty deli meats like salami or bologna.
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Add diced smoked turkey to salads for a protein boost.
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Make smoked turkey chili by browning turkey with spices and simmering in tomato sauce.
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Stir chopped smoked turkey into soups, stews, and chilis.
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Enjoy smoked turkey breast slices as a snack with nuts or low-fat cheese.
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Make healthy smoked turkey burgers using ground turkey.
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Create nutritious lettuce wraps with smoked turkey, avocado, and veggies.
The Bottom Line
Smoked turkey can absolutely be part of an effective weight loss diet thanks to its stellar nutrition profile. It’s a lean, low-calorie source of protein that helps boost satiety and metabolism. Just be sure to enjoy it in moderation along with plenty of fruits, vegetables, whole grains, beans, and other healthy foods as part of a balanced diet. Check with your doctor before making any major changes to your diet. With some creativity and planning, smoked turkey can help take your healthy diet to the next level.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15).
- Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
- Vitamin B12. B12 is vital for DNA production and the formation of red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).
Weight loss Meals Ep.3 KALE & SMOKED TURKEY
FAQ
Is smoked turkey healthy for diet?
Can I eat turkey while trying to lose weight?
What kind of turkey is good for weight loss?
Which is healthier ham or smoked turkey?
Is smoked turkey good for You?
It seems like a pretty good option, after all, turkey is a lean protein and it’s smoked, not fried. But the nutrition data suggests that this might be a great treat to share.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is ground turkey good for weight loss?
High protein content: Ground turkey is an excellent source of lean protein — a crucial component of any weight loss diet. Protein is more filling compared to carbohydrates and fats, so consuming enough of it is essential. Eating protein can also help you naturally reduce your calorie intake, which is another important factor for weight loss.
Can I eat turkey if I’m Losing Weight?
When you eat turkey, you still need to ensure you’re eating the right amount of calories for your body weight and your weight-loss goals. Aim to get your protein from a variety of sources, including poultry, lean red meat, oily and non-oily fish, dairy and plant proteins such as beans.