While not as easy to find as chicken eggs, turkey eggs — more commonly used to yield more turkeys than sold for consumption, explains Ohio State University — can make up part of a balanced diet. At 135 calories per egg, turkey eggs provide fuel as well as essential nutrients. Turkey eggs also boost your saturated fat intake, however, and theyre extremely high in cholesterol, so you should consume them in moderation.
Turkey eggs are an underrated and underutilized food source. You’ve likely never seen turkey eggs for sale at the grocery store or used in recipes. But are turkey eggs good for you? Let’s take a closer look at the nutritional value of turkey eggs and their potential health benefits.
Overview of Turkey Eggs
While chicken eggs are a dietary staple turkey eggs are seldom consumed. Turkeys don’t produce as many eggs as chickens and take longer to mature and start laying eggs. For farmers, it makes more economic sense to raise turkeys for meat rather than eggs.
However, turkey eggs are edible and can be prepared much like chicken eggs. They have a similar taste but are larger with thicker shells and membranes. The white and yolk of turkey eggs are creamier in texture as well.
Nutritional Breakdown of Turkey Eggs
Turkey eggs are packed with nutrition
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High in protein – One turkey egg contains about 13 grams of protein. Protein provides amino acids for building and repairing muscle, bones, and skin.
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Rich source of choline – Turkey eggs contain 126 mg of choline which is crucial for liver function, brain development, muscle control, and metabolism
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Iron – With 3.7 milligrams of iron per turkey egg, they are an excellent source of this mineral that transports oxygen and supports the immune system.
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Selenium – Turkey eggs contain 33 mcg of selenium which acts as an antioxidant and promotes thyroid health.
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B vitamins – Turkey eggs provide B vitamins including folate, B12, B5, and B2 which help produce energy and red blood cells.
So in terms of nutrition profile, turkey eggs provide significant protein, minerals, and micronutrients.
Potential Health Benefits of Turkey Eggs
The unique nutritional makeup of turkey eggs can translate into the following health benefits:
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Stronger bones and muscles – The protein, vitamin D, selenium, and other minerals in turkey eggs support bone density and muscle synthesis and strength.
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Improved energy and focus – B vitamins in turkey eggs help metabolic processes that produce energy. Choline supports brain health and cognitive function.
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Enhanced immune function – Selenium, iron, zinc and vitamin A in turkey eggs boost the immune system.
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Healthy pregnancy – Folate is essential for proper fetal development and growth. Turkey eggs with their high folate content can aid pregnancy.
So turkey eggs provide key nutrients that can improve bone health, energy, immunity, and fetal development.
Are There Any Downsides to Turkey Eggs?
The main drawback of turkey eggs is their high cholesterol content. One turkey egg contains 572 mg of cholesterol compared to 186 mg in a chicken egg.
The American Heart Association recommends limited daily cholesterol intake to 200 mg per day. People with heart disease or high cholesterol should moderate their turkey egg consumption and consult their doctor first.
Though high in cholesterol, turkey eggs can still be enjoyed in moderation as part of an overall balanced diet. The abundance of key vitamins and minerals provide significant benefits.
Using Turkey Eggs in Cooking and Baking Recipes
Turkey eggs can be swapped into any recipe that calls for chicken eggs. Their thicker whites make them excellent for omelets, scrambles and frittatas that will hold their shape well when cooked.
Turkey eggs also perform nicely when used for:
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Baked goods like cakes, muffins, cookies – They provide lift and structure with bindings from proteins.
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Quiches, casseroles, stratas – Their thicker whites prevent them from dispersing during baking.
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Mayonnaise and salad dressings – Their rich yolks and creamy texture create sauces well.
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Egg dishes like fried, poached, boiled eggs – Their larger size allows the yolk and white to remain intact when cooked.
With some recipe testing, turkey eggs can work for many egg dishes you commonly make with chicken eggs.
Where to Buy Turkey Eggs
Turkey eggs can be difficult to source in grocery stores since they are not mass produced. Here are some options for purchasing turkey eggs:
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Directly from local turkey farms – Contact nearby turkey farms to ask if they sell extra eggs.
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Specialty grocery stores – Some health food stores and co-ops may carry turkey eggs from local suppliers.
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Online marketplaces – Sites like Eat Wild, US Wellness Meats, and Local Harvest allow you to buy turkey eggs online.
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Raise your own turkeys – Get fertilized turkey eggs and incubate them yourself to raise a small backyard flock for fresh eggs.
While more effort is required, seeking out turkey eggs can provide an exciting alternative to chicken eggs and lets you enjoy their unique nutritional benefits.
Don’t overlook turkey eggs as a viable food source – they can be a nutritious addition to your diet. Turkey eggs offer high protein, vital micronutrients like choline and selenium, and key vitamins and minerals. Enjoyed in moderation, they provide health advantages for bones, muscles, energy levels, immunity, and fetal development during pregnancy. With their thick whites that retain structure, turkey eggs perform well in cooking and baking. Though availability is limited, seeking out turkey eggs provides novelty and nutrition to your recipes.
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The Basics: Carbs, Protein and Fats
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Most of the calories in turkey eggs come from fat. Each egg contains 9.4 grams of total fat, which contributes 63 percent toward the eggs total calorie content. This fat provides energy to fuel a healthy and active lifestyle, serves as a source of fatty acids needed for healthy cell membranes and also helps you absorb nutrients. Turkey eggs each contain 10.8 grams of protein, which accounts for 32 percent of their calorie content. Protein maintains your immune system, promotes new tissue growth and helps your body hold on to muscle mass. Turkey eggs are low in carbohydrates, at less than a gram of carbs per egg.
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The Minerals: Iron and Selenium
Turkey eggs come loaded with minerals, especially selenium and iron. Your body incorporates iron into heme — a component of proteins responsible for oxygen storage and transport — and uses it to support immune function. Each turkey egg provides 3.24 milligrams of iron, which is 18 percent and 41 percent of the recommended daily intakes for women and men, respectively. The selenium in turkey eggs promotes healthy cell growth and aids in thyroid function. Eating a turkey egg boosts your selenium intake by 27.1 micrograms, providing half your recommended daily intake.
Why Don’t We Eat Turkey Eggs!
FAQ
What’s the main reason why we don’t eat turkey eggs?
Are turkey eggs good to eat every day?
Do turkey eggs have a lot of cholesterol?
Are turkey eggs healthy?
Turkey eggs are a nutritious food that offers a number of potential health benefits. They are a good source of protein, vitamins, and minerals, and they are lower in cholesterol than chicken eggs. If you are looking for a healthy and delicious way to add more protein to your diet, turkey eggs are a great option. 3. Safety of eating turkey eggs
Are eggs good for you?
The simple answer is yes eggs are a good source of protein and some important micronutrients. But there is debate about how many eggs per week is the right number, with the concern that too much egg consumption can raise cholesterol levels in some people. Most experts agree that an average of one egg per day is both safe and healthy.
Are turkey eggs a good source of protein?
Chicken eggs are a good source of protein and are low in calories. They are also a good source of vitamins and minerals, such as vitamin A, vitamin B12, and iron. Turkey eggs are much larger than chicken eggs and are a good source of protein and vitamin B12.
Are turkey eggs good for babies?
One turkey egg provides 56 mcg or approximately 14% of the recommended daily intake of folate for an average adult. This makes the eggs a good food for pregnant women, helping prevent neural tube defects of the spine, spinal cord and brain in babies. Folate together with vitamin B12 in turkey eggs are good for both the baby and mother.