Is Roasted Turkey Healthy? A Closer Look at the Nutrition Facts

Not just a festive centrepiece, turkey provides a valuable source of protein, B vitamins and minerals. Registered nutritionist, Kerry Torrens, discusses the health benefits of this low-fat meat.

The classic centrepiece to your Christmas or Thanksgiving table, turkey is a poultry meat with useful health credentials making it a worthy inclusion, whatever the time of year.Advertisement

Native to North America, turkey is a large poultry bird; roasted whole or as a ‘crown’ it is traditionally served with stuffing and trimmings as the centrepiece to a Thanksgiving or Christmas table.

Discover our full range of health benefit guides or check out some of our best turkey recipes from traditional ways to serve it such as our cider roast turkey, to using up every last bit of the bird with our delicious turkey stock.

Nutritional values vary depending on the cut of meat; if you don’t intend to roast the meat keep the breast meat, which is rich in muscle and low in fat, for stir fries while the darker meat, which contains more connective tissue, will be best suited for longer cooking methods, such as stewing.

When roasting turkey, it’s worth remembering that its lower fat content may cause the meat to dry out quickly – combining lean breast meat with fattier, moist foods or brining before cooking can help achieve a more succulent result.

As the star of the Thanksgiving table and holiday feasts, roasted turkey often gets a bad rap for being unhealthy. But is this reputation deserved? Let’s take a closer look at the nutrition facts of roasted turkey and some tips for enjoying it in a healthy way.

The Basics: Turkey as a Lean Protein

Turkey is valued first and foremost as an excellent source of lean protein. A 3-ounce serving of roasted turkey breast (no skin) packs over 25 grams of protein for only 125 calories. Protein provides our bodies with amino acids that are used to build and repair tissues and convert food into energy.

Compared to red meat like beef, turkey tends to be lower in saturated fat when served without the skin For example, a lean sirloin steak and roasted turkey breast (no skin) both have around 4-5 grams of fat per 3-ounce serving

So when it comes to the macronutrient profile, roasted turkey meat alone ranks as a nutritious protein that can be part of a balanced diet.

Vitamins and Minerals

In addition to protein, roasted turkey provides a variety of beneficial micronutrients:

B Vitamins: Turkey contains niacin, vitamin B6, and vitamin B12. These B vitamins help with metabolizing foods into energy and maintaining healthy blood cells.
Selenium Turkey is high in the antioxidant mineral selenium, which supports immune function and may lower cancer risk
Choline An important nutrient for brain development and liver function
Phosphorus and zinc: Supports bone health and wound healing.

Overall, the vitamins and nutritional value give roasted turkey an edge over some other protein choices.

The Skin Dilemma

Here’s where things get tricky – should you eat the turkey skin or not? The skin contributes significant amounts of fat and calories:

A 3-ounce serving of roasted turkey breast WITH skin has 139 calories and 4.5 grams of fat.
WITHOUT skin, it’s only 125 calories and 1.8 grams of fat.

The saturated fat content jumps from 1 gram to 2.5 grams with the skin. If your priority is heart health and managing cholesterol, removing the skin is advised.

However, the skin does provide some benefits – it contains vitamin E, enhances flavor, and gives a crispy texture. If you don’t overdo portions, enjoying some turkey skin in moderation is unlikely to be harmful for most people.

Preparation Matters

How you prepare and cook your turkey also impacts its nutrition profile. Frying turkey adds extra calories from oil absorption while enhancing flavor. Brining or injecting turkey with flavored solutions can boost the sodium content.

For maximum healthy nutrition, your best bet is to roast a turkey breast at home with minimal added ingredients besides some basic seasoning or herbs. Skip the frying, breading, brining, and salt-heavy rubs.

And as tempting as they may be, avoid frequent turkey consumption through processed deli meats and hot dogs, which are high in sodium, nitrates, and preservatives.

Health Benefits of Turkey

Research suggests poultry like turkey may provide some additional health perks:

Lower diabetes risk: Turkey’s low glycemic index may help regulate blood sugar.
Improved heart health: The mix of B vitamins and selenium may support heart function.
Memory protection: Turkey is part of the MIND Diet designed to preserve cognitive function.
Cancer prevention: Selenium may block cancer cell growth. More research is needed.

While the studies are not conclusive, they point to valuable anti-inflammatory and antioxidant effects from compounds found in turkey meat.

Tips for Healthy Turkey Consumption

Follow these tips to make sure your holiday roasted turkey and other turkey dishes are as healthy and nutritious as possible:

Stick to lean breast meat without skin for the lowest fat and calories.
Skip the deep frying and instead roast, bake or grill.
Limit portion sizes to the recommended 3-ounce serving.
Complement turkey with vegetables, whole grains, beans, and other plant foods.
Avoid frequent processed turkey products like cold cuts and sausages.
Check labels and choose low sodium versions when buying deli or pre-cooked turkey.
Upgrade sandwiches with avocado, hummus, or mustard instead of mayo-heavy spreads.

The Bottom Line

When prepared properly, roasted turkey can be an excellent source of lean protein and important vitamins and minerals. Focus on skinless breast meat, sensible portions, and healthful cooking methods to maximize the nutritional benefits. With some adjustments to tradition, turkey can still earn its place as the centerpiece of your holiday table.

is roasted turkey healthy

Good source of B vitamins

Turkey meat is a useful contributor of the B group of vitamins including vitamin B3, B6 and B12. We need these vitamins for energy production, for brain function and for the formation of red blood cells.

Good source of minerals

Rich in selenium, zinc, phosphorus and iron, turkey meat makes a useful inclusion to support thyroid function, immunity, bone health and energy production. The darker cuts of meat like the leg and thigh are richer in certain minerals, such as iron.

Nutrition facts & health benefits of roasted turkey | Research Your Food

FAQ

Is roasting a turkey a healthy choice?

As long as you don’t eat too much turkey, it is a healthy way to get the protein you need. It’s also a good source of beneficial vitamins and minerals like magnesium and niacin. Turkey is also an excellent source of selenium.

What is the healthiest way to eat turkey?

Let’s talk turkey: An unbrined turkey roasted in its own juices (without butter added under the skin) is the most healthful option, especially if you take the skin off your portion to cut down on saturated fat.

Are turkeys healthier than chicken?

Both chicken and turkey provide healthy protein. Generally, chicken tends to be higher in vitamin B6 and pantothenic acid, and turkey tends to be lower in calories, fat, and sodium while having more zinc, niacin, and vitamin B12.