Not just a festive centrepiece, turkey provides a valuable source of protein, B vitamins and minerals. Registered nutritionist, Kerry Torrens, discusses the health benefits of this low-fat meat.
The classic centrepiece to your Christmas or Thanksgiving table, turkey is a poultry meat with useful health credentials making it a worthy inclusion, whatever the time of year.Advertisement
Native to North America, turkey is a large poultry bird; roasted whole or as a ‘crown’ it is traditionally served with stuffing and trimmings as the centrepiece to a Thanksgiving or Christmas table.
Discover our full range of health benefit guides or check out some of our best turkey recipes from traditional ways to serve it such as our cider roast turkey, to using up every last bit of the bird with our delicious turkey stock.
Nutritional values vary depending on the cut of meat; if you don’t intend to roast the meat keep the breast meat, which is rich in muscle and low in fat, for stir fries while the darker meat, which contains more connective tissue, will be best suited for longer cooking methods, such as stewing.
When roasting turkey, it’s worth remembering that its lower fat content may cause the meat to dry out quickly – combining lean breast meat with fattier, moist foods or brining before cooking can help achieve a more succulent result.
Is Turkey Healthy? An In-Depth Look at the Nutrition and Benefits of This Poultry
Around the holidays, turkey takes center stage on most dinner tables. But is loading up on this poultry really good for your health? Turkey has a reputation as a high protein and relatively low fat meat. However, the true health profile depends on factors like preparation method and portion size.
In this article, I’ll explore the nutritional benefits of turkey, along with some potential downsides. Read on to learn whether turkey is truly a healthy meat option.
Turkey’s Protein Power
One of the biggest nutritional advantages of turkey is its high protein content. A 3 ounce serving of roasted turkey breast contains around 25 grams of protein for only 140 calories.
Protein provides essential amino acids for building and repairing muscle tissue. Your body also uses protein to make hormones, enzymes, and antibodies.
Unlike fat and carbohydrates, your body cannot store protein. Therefore, you need to consume adequate amounts of protein rich foods like turkey daily.
With nearly 30 grams of protein in just a 4 ounce serving, turkey supplies over half the recommended daily protein for most adults It surpasses the protein in the same portion of chicken or beef
Vitamins and Minerals in Turkey
In addition to protein turkey meat contains a variety of beneficial vitamins and minerals
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Niacin – Supports energy production and digestive health.
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Vitamin B6 – Important for immune function and red blood cell formation.
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Zinc – Boosts immune system and encourages wound healing.
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Selenium – May have anti-cancer effects and promotes thyroid health.
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Phosphorus – Supports bone health and growth.
The mineral content does depend on the turkey cut. Dark meat contains more iron and zinc compared to white breast meat.
Turkey’s Low Fat Advantage
Turkey is quite low in fat, especially compared to red meats like beef or lamb. A lean turkey breast has around 4 grams of fat per serving compared to 10 or more in a similar portion of red meat.
Turkey fat is also relatively low in saturated fat at around 33%. Beef fat, on the other hand, consists of around 44% saturated fat on average.
Less saturated and total fat makes turkey a healthier choice for supporting heart health and managing weight. Just be mindful of avoiding skin, which significantly increases the fat content.
Potential Benefits Beyond Basic Nutrition
Research on turkey indicates some additional benefits beyond just its macronutrient and vitamin/mineral profile:
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Lower diabetes risk – Eating turkey instead of red meat may improve blood sugar control.
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Reduced inflammation – Anti-inflammatory effects linked to white meat poultry like turkey.
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Lean muscle support – Turkey provides high quality protein to build and preserve muscle.
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Enhanced satiety – Protein triggers release of satiety hormones to keep you feeling fuller.
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Improved mood – Contains amino acid tryptophan which can boost serotonin.
More studies are needed to confirm many of these proposed effects. But the research so far provides ample support for turkey as a nutritious protein source.
Potential Downsides of Turkey
While turkey has proven nutritional merits, there are some possible drawbacks to consider as well:
Sodium content – Brined and processed turkey often contains added sodium.
Cooking methods – Frying turkey adds significant fat and calories compared to roasting.
Portion sizes – It’s easy to overeat turkey since it is low in fat and high in protein.
Allergies – Poultry allergies, though relatively rare, can cause reactions to turkey.
Leftovers – Improper storage of cooked turkey increases risk of bacterial growth.
Environmental impact – Poultry farming contributes to pollution and high water use.
These downsides mostly relate to preparation and serving methods. Overall, turkey is quite healthy, but proper handling is important to gain the maximum nutritional benefits.
Choosing and Preparing Turkey the Healthy Way
To maximize the nutritional upside of turkey while limiting the downsides, opt for these healthy turkey choices whenever possible:
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Select fresh over processed – Avoid sodium-laden injected or smoked turkey.
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Roast or grill instead of frying – Skip the added fat and calories of frying.
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Remove the skin before eating – The skin adds significant saturated fat.
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Watch portion sizes – Stick to the recommended 3-4 ounce serving.
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Refrigerate leftovers promptly – Store within 2 hours and use within 3 days.
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Make your own stock from bones – Capture nutrients in a low-sodium stock.
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Compare brands or farms – Seek antibiotic-free, pasture-raised options when available.
Following healthy preparation and serving methods allows you to take advantage of turkey’s stellar nutritional profile.
The Bottom Line on Turkey’s Health Status
Turkey earns its status as a nutritious, lean protein source thanks to its high protein, low fat, and micronutrient content. It provides more protein than other common meats with fewer calories and less saturated fat. Research also shows turkey may benefit inflammation, blood sugar, mood, and muscle synthesis.
However, the way turkey is prepared and consumed plays a big role in its ultimate health effects. To maximize the benefits of turkey, opt for reasonable portion sizes of skinless, roasted meat and refrigerate leftovers properly. With wise choices, turkey can be part of a healthy, balanced diet.
Top 5 health benefits of turkey
Low in fat and richer in protein than chicken, turkey is a lean meat and a good choice for those looking to reduce their fat intake. However, its high protein, low fat content means the meat can cook quickly and become dry. A number of methods including brining, adding fattier ingredients and jointing the bird for more even cooking, may be useful to retain moisture.
The protein in poultry meat is of ‘high quality’, supplying all of the nine essential amino acids we need for growth and repair, the protein is also of a type which is easy for our bodies to access and use.
Low in fat
Unsurprisingly, poultry meat is packed with “fast twitch’’ muscle for short bursts of energy like flapping the wings and scurrying away from predators. This is why poultry meat has very little fat, and most of what it does have, being found in and just below the skin.
Fat does play an important part in a healthy diet and it helps keep meat moist, succulent and full of flavour. The fat in turkey meat is largely of the favourable unsaturated variety, with only a third being saturated. The exact amount of fat will, however, depend on how the bird was fed, with some plant-based feeds promoting a higher poly-unsaturated (omega-3 fatty acid) contribution.
How we cook turkey meat will also impact how fat it is, strips of fattier meat, like bacon, are often added to the leanest parts of the turkey to help offset dryness during cooking. This will of course influence fat levels and potentially increase saturated fat levels.
7 Health Benefits Of Eating Turkey
FAQ
Is turkey healthier than chicken?
Is turkey the healthiest meat?
What does eating turkey do to your body?
Is cholesterol in turkey bad?
Is Turkey good for You?
Since then, scientists have learned a lot about the many good things that turkey can do for your health. Turkey packs a powerful nutritional punch and it’s healthier overall than red meat. Many people choose it as a replacement for beef in recipes. Turkey is a great source of protein.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is Turkey a good meat to eat?
Turkey is a popular meat that boasts high-quality protein, B vitamins, selenium, zinc, and phosphorus. It may support various aspects of health, including muscle growth and maintenance, due to its rich supply of nutrients. However, it’s best to avoid processed varieties, as these are high in salt.
What is the healthiest way to eat turkey?
Choosing light meat without the skin is the healthiest way to eat turkey. It’s also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.