Is Oven Roasted Turkey Actually Healthy?

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).

Come Thanksgiving, oven roasted turkey is the star of the show for many families. But is loading up your plate with oven roasted turkey slices actually a healthy choice? The answer is a little more nuanced than you may think.

Turkey Can Be a Lean Protein Source

Turkey does have some nutritional benefits that make it a reasonable protein source if eaten in moderation According to the American Heart Association, turkey is a great source of protein and contains vitamins like B6, B12, and niacin. It also provides minerals like phosphorus, potassium, magnesium, and zinc

When you choose white meat turkey without the skin and prepare it in a lean way like oven roasting it can be a high protein relatively low fat and calorie option. The leanest cuts of turkey like the breast are comparable nutritionally to chicken breast.

Both 3 ounces of boneless, skinless roasted turkey breast and chicken breast contain around 120-130 calories and 1-2 grams of fat. This makes them an ideal protein for a healthy diet.

Beneficial Vitamins and Minerals

In addition to being lean, turkey contains diverse vitamins and minerals. As mentioned before, it is particularly high in B vitamins which are important for metabolism and nerve function.

Turkey also contains selenium, a mineral that supports the immune system and acts as an antioxidant. Other minerals like zinc and phosphorus aid in tissue growth and bone health.

So turkey can serve as a valuable source of key nutrients, especially when servings are kept to reasonable portions.

Watch Out for Sodium and Preparation

There are a few cautions to keep in mind though when assessing how healthy oven roasted turkey is. The first is sodium levels, especially for processed turkey like deli meats. While fresh turkey itself is low in sodium, injected brines and curing processes add a lot of salt.

According to Tufts Health, even turkey labeled as “no nitrates added” or “oven roasted” typically contains salt and sodium-containing ingredients. The American Heart Association warns processed meats like turkey cold cuts can be high in sodium which could negatively impact blood pressure.

The other watch out is how the turkey is cooked. Methods like deep frying or cooking with the skin on significantly increase the fat and calorie content. An oven roasted turkey cooked properly without the skin is the best bet for minimizing fat.

Healthiest Turkey Options

When choosing turkey products, your most nutritious options are:

Fresh raw turkey breast or other white meat portions
Frozen boneless, skinless turkey breast
Low sodium turkey like 97% fat free oven roasted turkey breast
Ground turkey breast that is 93% lean or higher

Deli meats, fried turkey, turkey bacon, sausage, and hot dogs tend to be more heavily processed so should be limited.

Reasonable Portions Are Key

At the end of the day, turkey can be incorporated into a healthy diet if you pay attention to the sodium content and cooking method. But portion control remains important even for the leanest cuts.

The American Heart Association recommends limiting protein servings to around 3 ounces. An entire oven roasted turkey breast can provide multiple servings worth of protein at once.

So while it is fine to enjoy oven roasted turkey in moderate amounts, it shouldn’t be treated as a free pass for eating as much as you want just because turkey has nutritional benefits. Focus on reasonable portion sizes to keep calories in check.

Alternatives Provide Variety

It’s also beneficial to eat a diverse array of protein sources beyond just turkey. Lean meats like chicken, fish, and grass-fed beef offer alternatives along with plant-based proteins like beans, lentils, tofu or tempeh.

Varying your protein choices will help ensure you get a wide range of amino acids and nutrients. Though turkey can absolutely be part of a healthy diet, don’t rely on it as your sole protein source.

In conclusion, oven roasted turkey is a lean and nutritious option in reasonable servings. But maintaining control over portions, preparation methods, and sodium content is important. Combine controlled turkey intake with a diversity of other healthy protein options for the best results. Moderation and variety are the keys to making turkey an asset to your diet.

is oven roasted turkey healthy

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).

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).

How To Cook A Juicy Turkey Breast In The Oven – Thanksgiving For Two

FAQ

Is oven baked turkey healthy?

Turkey is rich in protein and an excellent source of many vitamins and minerals, especially B vitamins. Skinless cuts have fewer calories and less fat than those with the skin on.

Is oven roasted turkey processed meat?

If you’re concerned about additives, these more natural-sounding meats might seem appealing. But there’s a catch. Doyle explains that these natural meats (including chicken and turkey) are still processed, and they’re still made with nitrates. “They use natural sources of preservatives,” she says.

Is deli oven roasted turkey breast healthy?

If you’re looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others,” Zumpano says.

Is oven roasted meat healthy?

It’s One Of The Healthier Methods Not only does roasting your meat eliminate the salt content, but it also allows any excess fat to roll right off of the rack. You’ll get a much healthier cut of meat without sacrificing any crucial flavors when you choose roasting for your cooking method.