Is Turkey Spam Actually Healthy? A Closer Look at This Controversial Canned Meat

Turkey spam has become an increasingly popular canned meat product, marketed as a healthier alternative to traditional pork-based spam. But is turkey spam truly better for you? This article takes a closer look at the nutritional value, ingredients, and health effects of turkey spam

What is Turkey Spam?

Turkey spam is a canned meat product made primarily from ground mechanically separated turkey. It typically contains turkey meat water, salt, potato starch, sugar, and preservatives.

The look and texture of turkey spam is similar to regular spam, while the taste is described as slightly more bland. Turkey spam is sometimes marketed as a lower-fat, lower-calorie substitute for regular spam.

Nutrition Facts: How Does Turkey Spam Stack Up?

To determine if turkey spam is truly healthier, we need to compare the nutrition labels.

Here are the key nutrients in a typical serving size (56g) of regular spam versus turkey spam:

• Calories: Regular spam: 150 calories, Turkey spam: 90 calories
• Total Fat: Regular spam: 12g, Turkey spam: 4.5g
• Saturated Fat: Regular spam: 5g, Turkey spam: 1.5g
• Sodium: Regular spam: 770mg, Turkey spam: 580mg
• Protein: Regular spam: 12g, Turkey spam: 10g

Based on this nutritional profile, turkey spam is clearly lower in calories, total fat, saturated fat and sodium compared to regular spam. However, it’s still a highly processed meat.

Ingredients: What’s in Turkey Spam?

To understand how healthy turkey spam is, we need to look beyond the nutrition label at the ingredients list:

• Turkey: The primary ingredient, provides protein.
• Water: Adds moisture.
• Salt: Enhances flavor.
• Potato starch: Thickening agent.
• Sugar: Improves taste.
• Sodium nitrite: Curing salt, prevents botulism.
• Potassium chloride: Controls microbial growth.
• Smoke flavoring: Imitates smoked meat taste.

Additionally, turkey spam contains various preservatives and artificial flavorings.

While the ingredients enable a long shelf-life, they also make it a heavily processed food.

Potential Health Benefits of Turkey Spam

Despite being processed, turkey spam may offer some potential benefits:

• Convenience: Provides a quick, shelf-stable protein source.
• Lower in fat/sodium: Better nutritional profile vs. regular spam.
• Source of protein: 10g of protein per serving.
• Cost-effective: Typically cheaper than fresh deli turkey.

For some people, the convenience and protein content of turkey spam may outweigh concerns over its highly processed nature.

Potential Health Risks of Eating Turkey Spam

However, there are also several potential downsides of turkey spam from a health perspective:

• High in sodium: 580mg per serving, 25% of daily value.
• Nitrates/nitrites: Linked to increased cancer risk.
• Preservatives: Includes artificial ingredients.
• Heavily processed: Extensive mechanical and chemical processing.
• Fat quality: Can contain artery-clogging trans fats.

For those limiting sodium or avoiding processed foods, turkey spam may pose hazards. Moderation is key.

Fresh Turkey vs. Turkey Spam

Fresh deli turkey breast is undoubtedly healthier and less processed than turkey spam.

A serving of fresh turkey provides 25% less sodium, no preservatives or artificial additives, and zero risk of trans fats or other chemical byproducts that come with extensive processing.

Is Turkey Spam Healthy? Final Takeaways

• Turkey spam is lower in calories, fat and sodium compared to regular spam.

• However, it’s still high in sodium (25% daily value per serving).

• Preservatives, flavor enhancers and chemical processing methods are concerning.

• Fresh deli turkey is healthier and less processed.

• Moderation is key. Occasional turkey spam in place of regular spam can fit into a balanced diet.

• Relying too heavily on processed meats like turkey spam is not recommended.

While turkey spam does provide a convenient source of lower-fat protein, it’s still a highly processed food that should be consumed in moderation as part of an overall healthy diet. Fresh turkey and other lean protein sources are healthier options when possible. But the occasional turkey spam sandwich in place of regular spam isn’t necessarily cause for alarm.

Frequently Asked Questions

Is turkey spam considered a healthy food?

No, turkey spam should not be considered a health food. While it’s lower in fat and sodium than regular spam, turkey spam is still a heavily processed meat containing preservatives and chemical additives.

What are the risks of eating too much turkey spam?

Eating turkey spam frequently or in large amounts may increase your risk of high blood pressure, heart disease, stroke, and some cancers due to the high sodium levels, nitrates, and other chemical preservatives.

Is fresh turkey better for you than turkey spam?

Yes, fresh deli turkey breast is significantly healthier than turkey spam. Fresh turkey contains no chemical preservatives or artificial flavors, and much less sodium.

Can turkey spam fit into a healthy diet?

Turkey spam can be eaten in moderation as part of an overall healthy diet. The occasional turkey spam sandwich is unlikely to pose health risks. But relying on it as a staple protein source is not recommended.

Who might benefit from eating turkey spam?

Turkey spam can provide a lower-fat, convenient protein option for some people who struggle to obtain adequate protein, such as the elderly. But fresh lean proteins or lower-sodium options are preferable when possible.