Are Turkey Burgers Any Good? A Comprehensive Look at This Healthy Alternative

As far as healthy food swaps go, choosing a turkey burger over a beef burger is right up there with subbing regular french fries for sweet potato ones.

Or thats how we often see it anyway — a perception rooted in the larger assumption that ground turkey is always healthier than ground beef.

And given that turkey burger patties arent just ground turkey — they require co-ingredients to hold their shape and moisture — does ordering a turkey burger even end up being the healthier choice we all want it to be?

Turkey burgers have become an increasingly popular alternative to traditional beef burgers. With concerns over health, the environment, and animal welfare, more people are looking to turkey as a tasty and nutritious option. But the question remains – are turkey burgers actually any good? In this article, we’ll take a comprehensive look at the pros and cons of turkey burgers to help you decide if they’re worth including in your diet.

The Nutritional Benefits of Turkey Burgers

One of the biggest selling points of turkey burgers is their stellar nutritional profile. Turkey is a lean low-fat protein that is loaded with essential vitamins and minerals. Here are some of the top nutrients found in turkey burgers

Protein – A 4 oz turkey burger provides around 22-28 grams of protein. Protein is essential for building and repairing muscles and tissues.
B Vitamins – Turkey contains high levels of niacin, vitamin B6, and vitamin B12 These B vitamins help convert food into energy and support nervous system health
Zinc and Selenium – Zinc supports the immune system and selenium acts as an antioxidant. Turkey burgers are excellent sources of both of these minerals.
Iron – Important for oxygen transport in the blood, turkey and beef provide similar amounts of iron.

Compared to beef burgers, turkey burgers are generally lower in saturated fat and calories while providing more protein. For example, a 4 oz beef burger has 5 g of saturated fat and 225 calories while a turkey burger has only 3 g and 193 calories.

So in terms of nutrition, turkey burgers have an edge over classic all-beef patties. The lower saturated fat content may also reduce heart disease risk when consumed as part of an overall healthy diet.

The Potential Downsides of Turkey Burgers

However, not everything about turkey burgers is perfect. There are a few potential downsides to keep in mind:

They can be dry – Without enough fat, turkey burgers can end up dry, dense, and bland. Extra care must be taken to keep them tender and juicy.
Risk of foodborne illness – Just like beef, undercooked turkey poses a risk for salmonella and should be cooked to an internal temperature of 165°F.
Wild fluctuations in quality – The taste and texture of turkey burgers varies wildly between brands and recipes. Finding a reliably delicious option takes effort.
More processed – Most commercial turkey burgers contain added binders, fillers, and stabilizers for texture. They are often more processed than all-beef patties.
Higher cost – Pound for pound, turkey tends to be pricier than 80/20 ground beef. You pay a premium for the healthier profile.

While turkey burgers boast impressive nutrition stats, it takes skill to make them live up to their full taste potential. With the right recipes and cooking methods, though, great turkey burgers are absolutely achievable.

Tips for Making Juicy, Flavorful Turkey Burgers

If you want to get the best results from turkey burgers, keep these tips in mind:

Choose thigh meat – Turkey thigh has more fat than breast meat, keeping burgers tender and adding flavor. Opt for thigh, a combo, or add olive oil.
Don’t overwork the meat – Gently mix turkey burger ingredients without over-handling to prevent dense or rubbery textures.
Add a binder – Egg, breadcrumbs, oats, or cheese helps hold turkey burgers together and adds moisture.
Season generously – Don’t be shy with spices, herbs, sauces, etc. Turkey needs lots of seasoning to shine.
Cook hot and fast – High heat helps turkey burgers caramelize on the outside while keeping the interior juicy.
Let them rest – As with beef burgers, letting turkey patties rest a few minutes before serving prevents drying out.

How Turkey Burgers Stack Up to Beef

Now that we’ve explored both the pros and cons, how do turkey burgers truly compare to classic beef burgers? Here’s a quick side-by-side:

Beef Burgers

Higher in saturated fat and calories
Rich, beefy, umami flavor
Juicier and more tender when properly cooked
Less processed typically
Lower cost per pound

Turkey Burgers

More protein and less saturated fat
Milder flavor allowing seasoning creativity
Lean and nutritious if you choose quality meat
Requires more work to perfect texture and moisture
More expensive than beef

When it comes to nutrients, turkey burgers win hands-down. But great taste and texture requires a bit more effort compared to naturally juicy and fatty beef. Overall, turkey burgers can absolutely rival beef in terms of enjoyment when done right. It just takes high quality ingredients and the proper cooking methods.

Top 5 Turkey Burger Recipes to Try

To experience just how delicious turkey burgers can be, here are 5 must-try turkey burger recipes:

Bistro Turkey Burgers – Caramelized onions, mushrooms, and Swiss cheese provide tons of flavor.
Jalapeño Popper Turkey Burgers – Stuff these patties with gooey Monterey Jack and spicy jalapeños.
Mediterranean Turkey Burgers – Feta, sun-dried tomatoes, and fresh herbs give these Greek flair.
BBQ Turkey Burgers – The classic flavors of bacon, cheddar, and tangy BBQ sauce.
Southwestern Turkey Burgers – Spicy black bean patties with avocado, pepper jack, and chipotle mayo.

With the right recipe, turkey burgers can be just as crave-worthy as beef. Don’t settle for dry, boring patties – with a few simple tricks, you can make turkey burgers an exciting meal.

Should You Make the Switch to Turkey Burgers?

Turkey burgers require a bit more TLC to match the succulent indulgence of beef. But their impressive nutritionals, lower cost, and flexibility of flavor are compelling reasons to give them a shot.

If you’re willing to put in just a little extra effort when cooking turkey burgers, you can easily make them as delicious as beef. The health perks are definitely worth it.

So don’t write off turkey burgers just yet. With quality ingredients and some basic burger-making skills, you may find you actually prefer these lean, versatile patties over beef. Turkey burgers have plenty of potential – give them a chance to impress you!

are turkey burgers any good

Ground turkey vs. ground beef: Is turkey really healthier?

“When it comes to any kind of ground meat, turkey included, one of the most important things to consider is the protein to fat ratio,” says Amanda Beaver, wellness dietitian at Houston Methodist.

For instance, 80:20 ground meat is 80% protein and 20% fat.

Ground turkey and ground beef each come in a variety of different percentages, and Beaver notes it wouldnt be fair to compare 90:10 ground turkey to 80:20 ground beef — or vice versa.

Once their fat percentages are accounted for, though, you might be surprised to find that the nutritional profiles of ground turkey and beef are fairly similar.

You do find slight differences if you look closely enough, however.

“For instance, ground beef contains a little bit more iron and zinc, which are both key nutrients,” adds Beaver.

You also find that their fat profiles differ slightly too.

“Ground turkey contains less saturated fat than ground beef, giving it a more beneficial fat profile,” says Beaver. “In its place, ground turkey instead contains more polyunsaturated fat, which is a protective, healthier type of fat.”

Saturated fat, on the other hand, is a less healthy type of fat that the American Heart Association recommends limiting. (Related: Why Healthy Fats Are Important & Where to Get Them)

“The topic is somewhat controversial, but studies continue to link eating more saturated fat to adverse health effects later in life, including having higher cholesterol and an increased risk of developing heart disease” Beaver explains.

In addition, the American Institute of Cancer Research recommends limiting red meat to 12-18 ounces per week because high red meat intake is associated with an increased rick of colorectal cancer.

For this reason, Beaver says that its a good idea to curb the amount of saturated fat you consume. This means that sometimes ground turkey may actually be a healthier choice than ground beef, especially if your diet typically contains a lot of red meat.

How to a build a healthy burger — whether turkey or beef

“Just because the burger is turkey does not automatically mean it is healthier,” Beaver adds.

Whether you go for turkey or beef, here are Beavers five tips for a healthy burger:

Grass-Fed Beef Burgers vs. Turkey Burgers: Which Is Healtheir?

FAQ

Does turkey burger taste good?

Dijon Mustard & Worcestershire sauce: While turkey is really a blank canvas for flavor, I often find most turkey burger recipes to be bland and boring in flavor. But the simple combo of Dijon mustard and Worcestershire sauce adds a savory, umami flavor – and it’ll have everyone going back for seconds!

Are turkey burgers better than hamburgers?

If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you. Of course, you can still enjoy ground beef from time to time, but choosing lean ground turkey more often will help your heart in the long run.

Are turkey burgers better than chicken?

If we’re getting really granular, ground turkey is generally a little leaner than ground chicken. It has fewer calories, less sodium, more iron, and more protein.

Are turkey burgers processed meat?

Processed meats are any meats that aren’t fresh. People typically think of processed meat as only referring to pork and beef, but this category can also include poultry (chicken, turkey, duck) and fish.