Is Turkey Good For Losing Weight? Here’s What The Research Says

Beef, pork, poultry and fish can all fit into a healthy weight-loss plan. But the best meats for weight loss are usually the leaner cuts.

Lean meats are best for weight loss because theyre rich in protein while generally low in fat. Your weight-loss efforts will benefit from the protein, because the nutrient can help keep you fuller faster and for longer.

If you choose fish, especially salmon, tuna, sardines and mackerel, the omega-3 fatty acids may also help reduce abdominal fat.

When youre cooking, youll want to be mindful of fat (including oil and butter) youre using. There are other preparation tips — like fat trimming and draining — that can help cut the fat even further.

Turkey has long been touted as a healthier alternative to red meat. With its low fat content, high protein, and versatile flavor, turkey seems like an ideal choice for those looking to shed excess pounds. But is turkey truly effective for weight loss? Let’s take a closer look at what the research says.

Why Turkey Can Aid Weight Loss

There are a few key reasons why turkey may be advantageous for dropping weight

High Protein Content Turkey is an excellent source of lean protein. A 3 oz serving of roasted turkey breast contains 26 grams of protein for only 125 calories and 18 grams of fat [1] Protein takes longer to digest, so it keeps you feeling fuller for longer after eating. This can curb cravings and reduce overall calorie intake. Protein also helps maintain and build muscle mass. The more muscle you have, the higher your metabolism and the more calories you burn at rest.
Low Fat: Turkey is much lower in fat compared to red meats like beef and pork. For example, 3 oz of roasted turkey breast has 1.8 grams of fat. The same amount of broiled lean sirloin steak has 4 grams of fat [1]. Choosing lower fat protein sources like turkey can help slash daily calorie intake.
Versatile: Turkey is extremely versatile – you can slice it for sandwiches, dice it for salads and chili, or ground it for burgers and tacos. This makes it easy to incorporate into a variety of healthy dishes and meal prepped lunches.
Nutrient Dense: In addition to protein, turkey provides a variety of important vitamins and minerals like B vitamins, zinc, selenium, and potassium. It’s a nutritious substitution for higher fat meats.

Key Nutrition Facts

Let’s take a closer look at the nutrition facts of turkey versus beef:

3 oz serving	Calories	Fat	Saturated Fat	Protein
Roast Turkey Breast	125	1.8 g	0.4 g	26 g
93% Lean Ground Beef	178	8 g	3.3 g	25 g

As you can see, both are excellent sources of protein. But turkey contains much less fat and saturated fat. Going with ground turkey instead of ground beef can save over 50 calories per 3 oz serving.

Tips for Picking and Preparing Turkey

When purchasing and cooking turkey, keep these tips in mind:

Choose ground turkey that is 93% or higher lean meat. This contains minimal fat and calories.
Opt for turkey breast rather than legs and thighs to get the leanest cuts.
Watch out for deli turkey which is often high in sodium. Fresh sliced turkey is a better option.
When cooking ground turkey for burgers, mix in some egg whites and oats to keep it moist.
Flavor turkey with fresh herbs, spices, garlic, mustard, hot sauce, and other zero-calorie flavor boosters.

Healthy Turkey Recipes

Turkey is endlessly versatile. Here are some healthy recipes to help you eat more of this lean protein:

Turkey lettuce wraps – Dice or ground turkey sauteed with veggies wrapped in lettuce leaves.
Turkey chili – Make your chili with ground turkey and load up on fiber-rich beans, tomatoes, and peppers.
Turkey spinach meatballs – Combine ground turkey with spinach, whole wheat breadcrumbs, egg whites, and spices.
Turkey tacos – Cook seasoned ground turkey in a skillet and serve in corn tortillas with salsa and cabbage slaw.
Turkey burger – Top a lean turkey burger with sliced avocado, tomatoes, and onion on a whole grain bun.
Turkey stuffed peppers – Stuff bell peppers with sauteed ground turkey, quinoa, and reduced-fat cheese.

The Bottom Line

Research shows that turkey can be an effective choice for weight loss diets. Turkey breast and other white meat cuts are lean sources of satiating protein yet low in calories and fat. Ground turkey can be used to lighten up traditionally higher fat dishes like tacos, chili, burgers, and meatloaf. Just be mindful of preparation methods – avoid frying or breading turkey to keep it healthy. Overall, swapping turkey in place of beef, pork, and chicken can be a simple way to slash calories without skimping on flavor or nutrition.

So don’t be afraid to gobble up this lean protein. Including more turkey in your diet can definitely support your weight loss goals.

is turkey good for losing weight

Turkey for Weight Loss

Some people may wonder if turkey is good for weight loss. When compared with other meats, this bird may be one of the better options.

Including turkey in your weight-loss diet in place of other foods can prove beneficial, especially if youre getting rid of a fattier meat in favor of turkey.

Consider grilling a turkey burger instead of a hamburger, says New York-based dietitian Kara Ellis. Just be sure to purchase ground turkey thats at least 90-percent lean.

There are many tasty ways to swap in turkey for other types of meat: You could make a chili with ground turkey, switch from a ham sandwich to a turkey sandwich, or use turkey breast steaks in a stir-fry.

While turkey poses several potential benefits over other protein sources when youre trying to lose weight, adding turkey to your diet wont instantly make the pounds fall off.

When you eat turkey, you still need to ensure youre 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. Its also important to include fruit and vegetables in your diet.

Healthy Meats for Weight Loss

So, what are the healthy meats for weight loss? The meat you choose for a diet should be lean, or even better, extra lean.

The USDA defines the maximum amount of total fat, saturated fat and cholesterol that meat and poultry can have to meet the criteria for lean or extra lean.

The chart below details the nutrition for several different kinds of lean meats.

Lean Meat for Weight Loss

Type (3-oz serving)	Calories	Fat	Protein
Roasted Turkey Breast	125	1.8 g	26 g
Roasted Chicken Breast	140	3 g	26 g
Ground Beef Patty (93% lean)	164	7.6 g	22 g
Lean Pork Tenderloin	171	6.9 g	25 g
Wild Atlantic Salmon	155	6.9 g	22 g

How Does Eating Turkey Meat Help In Weight Loss?

FAQ

Can I eat turkey when losing weight?

Turkey. Turkey is another great lean meat option for contributing to weight loss. It’s low in calories and provides many of the same nutrients as chicken. Ground turkey is one of the best choices for eating turkey to lose weight, simply because it’s lean.

Is turkey good for losing belly fat?

Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, and lean cuts of beef. Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes.

Is turkey better than chicken for weight loss?

Still, the change is not that great. Fat and Calorie Content: Turkey has a modest advantage over other foods when it comes to fat content and calories, especially when skinless breast meat is taken into account. Compared to chicken breast, skinless turkey breast has less fat and fewer calories.