Are Turkey Burgers Fattening? A Detailed Look at the Nutrition

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 saturated fat and calories, many have switched to turkey hoping for a healthier option But are turkey burgers actually less fattening than beef burgers? Let’s take a detailed look at the nutrition to find out.

Turkey Burger vs Beef Burger: The Calorie Difference

Calories are usually the main nutrition focus when it comes to weight management Comparing 4oz cooked patties shows that 90% lean beef burgers contain around 225 calories while turkey burgers range from 150-200 calories depending on the leanness

So turkey burgers can edge out beef in the calorie department especially if using leaner ground turkey breast. However the calorie difference is not enormous. And flavorful additions like cheese, bacon, and condiments quickly diminish any calorie advantage.

Saturated Fat Content: Where Turkey Shines

Turkey pulls ahead of beef more clearly when looking at saturated fat. Saturated fat raises LDL (“bad”) cholesterol levels, increasing heart disease risk.

A 4oz 90% lean beef burger contains around 5g saturated fat. A standard turkey burger made with a mix of white and dark meat contains 3g. And ground turkey breast is even lower with only 0.5g saturated fat per 4oz patty.

So turkey burgers, especially made with lean breast meat, are clearly superior for limiting saturated fat. This is a key advantage for heart health.

Protein, the Tie Breaker

With calories and saturated fat quite close between beef and turkey, the protein content may help break the tie. And here beef has the advantage.

A 4oz 90% lean beef burger contains 27g protein, while standard turkey burgers average 22g. Turkey made fully from breast can be slightly lower at around 18-20g per patty.

While not a massive difference, the extra protein in beef burgers makes them more filling and satisfying. This may help control portions and hunger.

The Role of Fat and Moisture

With extra fat comes extra moisture and flavor. So despite more calories and saturated fat, many find beef burgers more appetizing. Turkey patties often cook up dry without added binders and fat.

So if juicy flavor is your priority, beef likely wins out. But if the goal is heart health and reducing saturated fat intake, turkey has the advantage nutritionally.

Choosing the Right Turkey for Burgers

With turkey, fat percentage varies tremendously by product. Ground turkey can range from 99% fat free breast meat to 85/15 dark and white meat blends.

For best nutrition, look for 93-95% lean ground turkey made solely from breast meat. This minimizes calories, saturated fat, and sodium while maximizing protein. The downside is patty dryness, where added egg or binders help.

For better moisture and flavor, 85-90% lean works well. With some added dark meat, you maintain decent protein levels while keeping calories and saturated fat in check.

Ways to Keep Turkey Burgers Juicy

Here are some tips to prevent dry turkey burgers:

Mix in a small amount of oil when forming patties
Add egg, mashed avocado, or pureed veggies as natural binders
Coat patties lightly in oil before grilling or pan-frying
Avoid overcooking and use a meat thermometer to test doneness
Add flavorful toppings like cheese, bacon, guacamole, etc. in moderation

Healthy Turkey Burger Recipe Ideas

Here are some tasty and nutritious turkey burger ideas:

Mediterranean Turkey Burgers – with feta, sun-dried tomatoes, spinach, and tzatziki sauce
Santa Fe Turkey Burgers – with pepper jack, avocado, roasted peppers, and chipotle mayo
Italian Turkey Burgers – with pesto, mozzarella, roasted red peppers, and basil
Hawaiian Turkey Burgers – with pineapple, swiss, and teriyaki sauce
Buffalo Turkey Burgers – with crumbled blue cheese and buffalo hot sauce

Building a Healthy Burger in General

Whether you choose turkey or beef burgers, here are some tips for keeping your meal nutritious:

Use leaner ground meat around 90% or above
Watch portion size and stick to 4oz patties
Choose whole grain buns and limit size to 100 calories or less
Load up on veggie toppings like lettuce, tomatoes, grilled onions, mushrooms
Use just 1 slice of real cheese or 1 tbsp spreadable cheese
Use condiments sparingly or choose lower calorie options like mustard
Grill vegetables as a side dish instead of fries for more nutrition

The Bottom Line

Turkey burgers can provide an edge over beef in terms of calories, saturated fat, and sodium. But flavor and moisture considerations may still make beef the better choice for some.

In the end, it comes down to your personal nutrition goals and preferences. For heart health, turkey wins. For flavor and satisfaction, beef often triumphs. But with smart additions and cooking methods, you can maximize the nutrition and enjoyment of either option.

are turkey burgers fattening

So is a turkey burger really healthier than a beef burger?

We know that ground turkey has a slightly healthier fat profile than ground beef. We also know that the turkey patty co-ingredients dont detract from the overall healthfulness of a turkey burger.

So, in the battle of turkey burger vs. beef burger, where do we stand?

“When considering which to choose, its not as if a beef burger is always the inherently unhealthier choice because of the saturated fat,” says Beaver. “I think it depends on your weekly intake of red meat as a whole.”

Yes, we want to limit how much saturated fat we consume, and moderating our beef intake is a good way to do that. But this doesnt mean you cant ever eat beef.

“If youve had beef every day this week already, maybe choose the turkey burger,” says Beaver. “But if you hardly ever eat beef and are craving a burger, I think youre fine to order whichever type of burger you prefer.”

What about everything else added to turkey burger patties, though?

For anyone thats tried to form a ground turkey patty at home, you already know that even a healthy turkey burger recipe almost always calls for breadcrumbs.

So compared to a ground beef patty, which comes to shape with just rolling and flattening, a potential turkey burger nutrition concern arises. Could the high-carb co-ingredient take your turkey burger patties into the less-than-healthy territory, especially since theyre going to be served between two pieces of bread?

“When you look at the amount of breadcrumbs compared to the amount of ground turkey in the patties, its actually pretty miniscule,” says Beaver. “That one-fourth cup of breadcrumbs, panko or crushed crackers isnt really enough to significantly contribute to a turkey burgers nutritional profile, so its not something to worry about.”

Another option is subbing egg for the breadcrumbs.

“I actually like to add a little bit of both, since the egg helps bind the ground turkey together and the breadcrumbs offer some tenderness and likely some flavor, too,” Beaver adds.

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

FAQ

Are turkey burgers good for weight loss?

If you want to feel more satisfied after meals or are trying to lose weight, lean ground turkey or lean ground beef works well. If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you.

Which is healthier chicken or turkey burger?

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.

Why do turkey burgers have so much fat?

Unless otherwise specified, dark turkey meat and skin get mixed in with light meat, making it fattier than you may think. A 4-ounce cooked turkey burger (made from a combination of dark and light meat) has 193 calories, 11 grams of fat, 3 grams of saturated fat and 22 grams of protein.

Can I eat ground turkey every day?

Protein is a macronutrient, which means that your body needs a lot of it. Your body can’t store protein, so you need to consume it every day. 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.

How much fat is in a turkey burger?

The Skinny on Turkey: Fat: A 4-ounce cooked turkey burger (made from a combination of dark and light meat) packs 11 grams of fat, with 3 grams being saturated fat. This is significantly lower than a 4-ounce cooked 90% lean beef burger, which boasts 12 grams of fat, including 5 grams of saturated fat.

Is a chicken burger a healthy food?

Chicken wings are healthy for their protein intake but can be high in fat. Also, if they are breaded and fried, it is recommended to reduce their consumption.

Are turkey burgers bad?

Turkey Burgers That Don’t Feel Like a Punishment. Turkey burgers have a bad reputation, and let’s be honest: they’ve kind of earned it. Dry, bland, and generally disappointing, many turkey burgers leave us wishing we had just made regular burgers instead. It took a lot of trial-and-error, but this is the one. Lots of Umami Flavor.

Is a turkey burger healthier than a beef burger?

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 that’s how we often see it anyway — a perception rooted in the larger assumption that ground turkey is always healthier than ground beef. But how different are these ground meats really?