Turkey is a popular lean protein that is a staple food for many people. But is turkey keto-friendly and can it fit into a ketogenic diet? In this comprehensive guide, we’ll take an in-depth look at turkey and ketosis.
An Overview of the Ketogenic Diet
First, let’s quickly go over the basics of the keto diet. The ketogenic diet is a very low-carb, high-fat diet that forces the body to burn fat for fuel instead of carbs. This metabolic state is known as ketosis.
To enter ketosis, carbs are typically limited to less than 50 grams per day. The majority of calories come from fat, with moderate protein intake. The goal is to keep carbs low enough so the body shifts from using glucose to ketones for energy.
Ketosis offers numerous health benefits including weight loss, lower blood sugar mental clarity and reduced inflammation. But in order to reap these rewards, it’s crucial to choose the right keto-friendly foods.
Turkey Nutrition Facts
Now let’s take a look at the nutrition facts for turkey.
A 3-ounce serving of roasted turkey breast with no skin contains
- Calories: 140
- Fat: 3g
- Carbs: 0g
- Fiber: 0g
- Net carbs: 0g
- Protein: 26g
As you can see, turkey is very low in carbs and calories but high in protein. In particular, the complete lack of carbs makes turkey an excellent keto food.
Turkey is also a good source of several vitamins and minerals:
- Niacin: 35% of the RDI
- Vitamin B6: 30% of the RDI
- Phosphorus: 22% of the RDI
- Selenium: 47% of the RDI
- Zinc: 15% of the RDI
Furthermore, turkey contains bioactive substances like carnosine and anserine that have antioxidant and anti-inflammatory properties.
Overall, the impressive nutrition profile makes turkey a smart choice while following a ketogenic diet.
Is Turkey Keto-Friendly?
Based on the nutrition facts, it’s easy to see that turkey is compatible with the ketogenic diet. A 3-ounce serving contains zero net carbs, which means eating turkey will not take you out of ketosis.
In fact, turkey is one of the most keto-friendly protein options. Other meats like chicken, pork, and beef also contain zero carb when cooked plain, but turkey provides more benefits.
Studies show that replacing red meat with white meat like turkey can improve cholesterol levels and lower heart disease risk. Turkey is also lower in calories compared to fattier meats.
For these reasons, turkey is an optimal protein to build your keto diet around. Turkey breast, ground turkey, turkey sausage, turkey bacon, and deli turkey can all fit into low-carb, high-fat meal plans.
Just keep in mind that processed turkey products often contain added sugars, fillers, and preservatives. Make sure to read nutrition labels carefully and avoid these unhealthy ingredients. Plain, unprocessed turkey is always the best option.
Incorporating Turkey Into a Keto Diet
Because turkey is so versatile, there are limitless ways to enjoy it on keto:
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Roast an entire turkey breast for simple lunches and dinners throughout the week.
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Make lettuce wrap turkey tacos loaded with cheese, avocado, and hot sauce.
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Fry ground turkey with cauliflower rice and top with cream sauce.
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Stir fry cubed turkey breast with onion, bell pepper, and zucchini noodles.
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Create a yummy turkey salad with mayo, hard boiled egg, and your favorite low-carb veggies.
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Grill turkey burger patties and serve on lettuce buns with all the classic fixings.
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Pair sliced deli turkey with cheese cubes, olives, and nut butter for an easy snack.
The key is pairing turkey with low-carb ingredients like healthy fats, non-starchy vegetables, nuts, seeds, and dairy. Avoid carb-heavy sides like bread, rice, or potatoes.
Keto-Friendly Alternatives to Turkey
While turkey is an awesome keto protein, you may want to mix up your protein sources. Here are some equally keto-friendly alternatives:
Chicken – All cuts of chicken like breast and thigh contain zero carbs. Chicken is very versatile just like turkey.
Beef – Fattier cuts like ribeye and brisket suit keto diets well and contain zero carbs. Eat grass-fed when possible.
Pork – Pork chops, tenderloin, bacon, and ham all bring zero net carbs. Avoid added sugars when choosing processed pork.
Fish – Salmon, tuna, trout, tilapia, and other fatty fish offer healthy omega-3s. Canned fish works great.
Eggs – A low-carb breakfast staple, eggs are loaded with vitamins, minerals, antioxidants and healthy fats.
Tofu – For plant-based protein, unsweetened tofu contains about 2 net carbs per serving and takes on any flavor.
Switching up your protein sources will help provide a diversity of nutrients while keeping you satiated. Turkey works seamlessly in a keto lifestyle but shouldn’t be the only meat you eat.
The Verdict: Turkey Is Keto-Friendly
After reviewing the evidence, the verdict is clear – turkey is 100% keto-approved. With zero net carbs and a stellar nutrition profile, turkey supports ketosis and overall health.
Turkey breast is the optimal choice, but other unprocessed turkey products can fit into a low-carb meal plan as well. Be mindful of added sugars and fillers in processed turkey selections.
For maximum benefits, enjoy turkey alongside low-carb veggies, healthy fats like olive oil, nuts, seeds, cheese, and avocado. Avoid pairing turkey with high-carb ingredients.
Incorporate turkey into your keto diet along with other zero-carb proteins like chicken, beef, pork, fish, eggs, and tofu. Varying your protein sources will provide greater nutrient diversity.
So go ahead and gobble up some turkey to take your keto results to the next level!
Is Turkey Lunch Meat Keto?
Turkey Lunch Meat is considered as Dirty Keto because it is a low-carb processed food that contains unhealthy ingredients.
Turkey Lunch Meat is low in net carbs but it should still be avoided on keto because it contains honey.
Dirty Keto is a common label for low-carb foods with unhealthy ingredients. You may still reach ketosis and lose weight with dirty keto, but it might also lead to health problems in the long run.
It is better to eat nutritious low-carb foods so you can achieve a healthy weight loss on keto. Great examples of which are broccoli, olives, and mackerel.
You can calculate your ideal daily net carb allowance by using this keto macros calculator.
Honey is a high-glycemic sweetener that can raise your blood sugar level and prevent you from reaching ketosis.
As an alternative, you may look for other poultry meats that use keto-friendly sweeteners like stevia, monk fruit, or erythritol.
You can check out our full list of best and worst sweeteners for keto here.
Net Carb Calculator Turkey Lunch Meat
Turkey Breast, Water, White Vinegar, Sea Salt, Honey
The keto mistake I wish I could undo
FAQ
Can I eat turkey on keto?
Is turkey deli meat keto-friendly?
Is turkey high in carbohydrates?
Is Turkey keto friendly?
To stay in ketosis you need to pay enough attention to what you eat. Find out whether turkey is keto-friendly and what other options you have. 100 grams of cooked turkey contains about 0 carbs. That means you can definitely say turkey is keto-friendly. It will typically be more important to focus on what foods you eat with this meat.
Can one have turkey and carrots?
Eating turkey and carrots is part of healthy habits. The turkey has meat like chicken and is another healthy poultry option. Carrots are rich in carotenoids, it is a source of vitamin A, fiber, potassium and vitamin B3.
Are turkey & chicken good for Keto?
Turkey and chicken are both good for keto in the sense that their plan form contains zero carbs and nice amounts of protein, vitamins, and minerals.
Is Turkey keto-friendly?
100 grams of cooked turkey contains about 0 carbs. That means you can definitely say turkey is keto-friendly. It will typically be more important to focus on what foods you eat with this meat. One thing to note is that some brands of turkey bacon, turkey sausage, and deli turkey add carbohydrate-heavy ingredients to their products.