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).
Turkey is often touted as a healthy, lean protein. But with all the processed turkey products available today like deli meat, bacon and sausage, you may be wondering – does turkey have sodium? The answer is, it depends Fresh, unadulterated cuts of turkey contain little naturally-occurring sodium. However, processed turkey products and those enhanced with salt or preservatives can be high in sodium.
In this article, we’ll take a close look at the sodium levels in different types of turkey products. You’ll learn how to enjoy turkey while controlling your sodium intake. Let’s dive in!
Why Sodium Matters for Health
Before looking at turkey’s sodium content, it helps to understand why sodium is concerning for health in the first place. Sodium is an essential mineral, but consuming too much can lead to problems like:
- High blood pressure
- Stroke
- Heart disease
- Kidney disease
Health authorities recommend limiting sodium to 2300mg per day on average. Ideal limits are even lower at 1,500mg, for those with hypertension, heart failure or kidney disease.
Even people without existing conditions can benefit from lower sodium intake. Given turkey’s popularity, it’s helpful to know how different turkey products stack up for sodium.
Sodium in Fresh Raw Turkey
Fresh cuts of raw turkey from the bird are very low in sodium when no salt or sodium-containing ingredients are added. For example:
- A 3 oz serving of raw turkey breast has about 56mg sodium
- Raw turkey thigh has around 63mg per 3 oz
- Ground turkey contains about 44mg sodium per 3 oz
So about 2-3% of the daily value for sodium. Turkey meat itself is naturally low sodium.
Deli Turkey and Sliced Lunch Meat
Once processing and preserving comes into play, sodium levels in turkey products can rise exponentially. Deli-sliced turkey and packaged lunch meats tend to be sky-high in sodium.
A 2 oz serving of deli turkey can provide 20% of the recommended daily value for sodium at 466mg. For people limiting sodium closely to 1,500mg daily, that 2 oz portion would be nearly 50% of their allowance.
turkey’s sodium comes from:
- Salt added for flavor
- Preservatives to prolong shelf life
- Brining solutions injected into the meat
To avoid excess sodium, avoid regular deli turkey and opt for low-sodium alternatives. Or stick to fresh, unprocessed turkey.
Smoked Turkey and Roasted Breast
Smoked turkey and oven-roasted turkey breast often have sodium added through the cooking process. Though not as high as deli meats, these do clock in higher than raw turkey:
- 2 oz smoked turkey has about 350mg sodium
- 2 oz roasted turkey breast has around 200mg
So 15-10% of the recommended daily value. Not excessive, but worth noting if limiting sodium strictly.
Ground Turkey
Plain ground turkey is relatively low sodium at just 44mg per 3 oz raw. However, as with raw whole cuts, once other ingredients get added, the sodium adds up.
Pre-made ground turkey patties or burgers can have 300mg+ sodium each. Seasoned ground turkey sausage can have up to 590mg per 2 oz link.
With ground turkey, check labels and opt for plain when possible. Avoid pre-made patties and sausages high in sodium.
Turkey Bacon and Sausage
Some popular turkey breakfast products are very high in sodium:
- 2 slices turkey bacon = 260mg sodium
- 2 oz turkey sausage = 620mg
That’s over 25% of the daily value from just a small amount. The sodium in turkey bacon and sausage comes from salt used to cure and flavor it.
Stick to fresh turkey and make your own breakfast patties if watching sodium closely.
Turkey Jerky and Snack Sticks
Jerky is notoriously high in sodium. Turkey jerky is no exception, with over 1000mg sodium per 2 oz serving. That’s nearly half the daily recommended amount in just a small snack.
Turkey snack sticks and meat snacks also tend to be sodium-bombs. For a low sodium snacking option, choose plain roasted turkey breast slices.
Tips for Enjoying Turkey Low in Sodium
Here are some tips for keeping sodium in check when eating turkey:
- Choose fresh, unprocessed raw turkey cuts
- Avoid deli-sliced, smoked, roasted and jerky-style turkey
- Read labels and look for “no added salt” on ground turkey
- Make your own breakfast sausage using ground turkey
- Limit turkey bacon, hot dogs and pre-made burgers
- Season turkey yourself instead of buying seasoned varieties
- Roast or pan-fry turkey at home instead of buying deli meat
- Rinse canned turkey to remove around 40% of sodium
The Verdict on Sodium in Turkey
When it comes to sodium in turkey, raw fresh cuts are very low. But highly processed turkey products can contain astronomical amounts of sodium. By sticking to minimally processed turkey and checking labels diligently, you can keep sodium in check and still enjoy tasty turkey.
Be especially mindful of deli meats, jerky, bacon, sausage and hot dogs, which tend to be sodium bombs. If limiting sodium strictly for health reasons, prepare unseasoned turkey yourself and add flavorings lower in sodium.
While fresh turkey is sodium-free, balance is key. Some salt and sodium is still important for overall health. Just limit excessive sources and avoid highly processed turkey products to maintain good cardiovascular and kidney health.
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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).
My Turkey Sandwich Has How Much Sodium? – Lesson 3 with Dr. Shusterman
FAQ
Are turkeys high in sodium?
Is there a lot of salt in turkey?
What turkey has no sodium?
Which has more sodium chicken or turkey?
How much sodium is in ground turkey?
Ground turkey is lower in sodium than other types of turkey, with 44 milligrams per 2 ounces, cooked. That amount comprises just 4 percent of the 2,300 milligrams recommendation and 4 percent of the 1,500-milligram recommendation. Note that adding salt to your recipe will increase the sodium content.
What foods contain sodium?
Many foods naturally contain sodium in their composition, such as meat, fish, eggs, milk and derivatives, seaweed and beets. However, industrialized foods, such as snacks, sausages, ready-to-eat sauces or canned foods, have the highest amount of added salt and are more dangerous to health, some examples of foods rich in sodium are: soy sauce (shoyu), bacon, cheeses (such as roquefort, parmesan and provolone), frozen market meals and sausage.
Is turkey meat low in sodium?
Turkey meat is naturally low in sodium, but processed products such as turkey bacon and pre-packaged burgers are high in sodium due to processing. Turkey is a rich source of protein, and many cuts of the poultry are low in fat and calories. That’s what makes turkey such a nutritious diet staple, even if you’re trying to lose weight.
How much sodium is in roast turkey?
The favorite choice for the term “Roast Turkey” is 4 ounces of Turkey Meat and Skin (Cooked, Roasted) which has about 80 mg of sodium . The amount of sodium for a variety of types and serving sizes of Roast Turkey is shown below. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: