Good news for Thanksgiving lovers - turkey is typically one of the healthiest dishes on the holiday table. The poultry, indigenous to North America, is a high-quality protein that provides an abundance of vitamins and minerals. Whether you're thinking about Thanksgiving or Christmas, turkey is a healthful and lean source of protein that people can consume year-round. Although the holidays are a prime time for turkey consumption, turkey is also a popular sandwich meat and alternative to ground beef throughout the year.
Turkey's Impressive Nutritional Profile
The turkey is a large bird native to North America that’s hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
According to the U.S. Department of Agriculture (USDA), 100 grams (g) of roasted turkey meat and skin contains the following:
- 164 calories
- 5.33 g of fat
- 0.05 g of carbohydrate
- 29 g of protein
For lower fat and calories, a person can eat the meat only.
In comparison, the same amount of cooked ground turkey contains:
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- 203 calories
- 10.4 g of fat
- 0 g of carbohydrate
- 27.4 g of protein
Additionally, 100g of sliced processed turkey breast contains:
- 106 calories
- 3.77 g of fat
- 2.20 g of carbohydrate
- 14.80 g of protein
Two thick slices (84 grams) of turkey contain (1):
- Calories: 117
- Protein: 24 grams
- Fat: 2 grams
- Carbs: 0 grams
- Niacin (vitamin B3): 61% of the Daily Value (DV)
- Vitamin B6: 49% of the DV
- Vitamin B12: 29% of the DV
- Selenium: 46% of the DV
- Zinc: 12% of the DV
- Sodium: 26% of the DV
- Phosphorous: 28% of the DV
- Choline: 12% of the DV
- Magnesium: 6% of the DV
- Potassium: 4% of the DV
Turkey is also rich in many vitamins and minerals, such as:
- vitamin B6
- vitamin B12
- niacin
- choline
- magnesium
- phosphorus
- zinc
- iron
- potassium
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat - whereas white meat contains slightly more protein. Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts. For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat. Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals.
Health Benefits of Turkey
There are many health benefits to turkey, including disease management and prevention, but does it matter if you eat white meat or dark meat? Protein from turkey in particular has many benefits.
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Weight Loss and Management
Studies show that eating poultry may help with weight loss and weight management because of its high protein content, which helps you feel full. Getting enough protein helps maintain lean muscle mass and keep insulin levels stable after meals. Eating foods like turkey that are high in protein help to increase the feeling of satiety, meaning that they make a person feel fuller for longer.
Diabetes Management
The protein in turkey may play a role in blood-sugar control, according to a 2023 randomized trial that found that both high protein and normal protein diets helped individuals with Type 2 diabetes. Additionally, protein is key to building muscle and helping heal wounds, two key factors in managing diabetes. Turkey is a protein. That means it won’t cause the blood sugar spike that you’d get from more sugar-rich and carb-rich foods. If you have diabetes, including turkey in your diet can help you to keep your blood sugar under control.
Heart Health
Meats that are high in saturated fat, such as red meat, can raise the levels of "bad” LDL cholesterol. LDL cholesterol can damage the walls of your arteries and increase your risk of heart attack and stroke. Swapping red meats for healthier protein sources helped lower the risk of heart disease by 19%, according to a study published in the journal Circulation. Eating foods like turkey which are lower in saturated fat and cholesterol makes them a good choice to help increase your resistance to these diseases. And studies show that taurine, a nutrient found in dark meat turkey, has been found to help reduce the risk of heart disease.
Reduced Risk of Certain Cancers
Eating poultry instead of read meat may reduce the risk of breast cancer, according to another study. Turkey also contains a high content of selenium, a trace element associated with lower risks for some cancers. Turkey is also an excellent source of selenium. Some studies have shown that a diet rich in the mineral may help to prevent certain kinds of cancer, including:
- Bladder cancer
- Breast cancer
- Lung cancer
- Stomach cancer
Scientists have only seen the protective effects of selenium when it’s present in the food you eat. Taking supplements doesn’t appear to have the same effect. To learn more, scientists need to do further research.
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Protection From Cognitive Decline
Turkey and other kinds of poultry are part of the MIND diet. Scientists created the MIND diet to slow the mental decline associated with Alzheimer’s disease and other causes of dementia. By eating poultry products like turkey at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills.
Better for the Planet
Poultry may be better for the planet than other animal-based proteins, according to a new study.
Other benefits
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
- Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication.
- Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters.
- Vitamin B12. B12 is vital for DNA production and the formation of red blood cells.
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Turkey is loaded with selenium, zinc, and phosphorus.
- Selenium helps your body produce thyroid hormones, which regulate your metabolism and growth rate.
- Zinc is an essential mineral needed for many different bodily processes, such as gene expression, protein synthesis, and enzyme reactions.
Additionally, turkey provides small amounts of magnesium and potassium.
White Meat vs. Dark Meat
The Thanksgiving turkey at the center of your table contains two main components: dark meat and light meat. A 3-ounce serving of roasted turkey breast contains about 1.8 grams of fat and 125 calories; 3 ounces of roasted dark meat contains 5.1 grams of fat and 147 calories. Both white and dark meat versions of turkey contain B vitamins, iron, choline and protein, but there are slight variations in their macronutrient composition.
Dark meat turkey contains much more fat than white meat turkey (comprising limited amounts of saturated fats, with the prevailing fats being monounsaturated and polyunsaturated). The skin has the most fat. Dark meat also tends to add more moisture to the cooking process than white meat versions.
White meat turkey has fewer calories and slightly more protein, especially in the turkey breast. White meat protein sources also lack moisture due to a lack of fat. Choosing light meat without the skin is the healthiest way to eat turkey.
Potential Risks and Considerations
Other than not being a suitable choice for vegan and vegetarian individuals, the way turkey is prepared and the form it comes in are its most significant drawbacks.
Processed Turkey Products
It is advisable to try to limit or avoid processed turkey in the form of deli meats, hot dogs, and turkey bacon. This is because processed or prepackaged food will usually contain preservatives and added salt, sugar, and fat. Processed turkey products can be high in sodium and harmful to health. Many processed meats are smoked or made with sodium nitrites. These combine with amines that are naturally present in the meat and form N-nitroso compounds, which are known carcinogens. Studies have shown that processed meats are linked to the development of cancer.
For example, turkey deli meat may contain high amounts of sodium and preservatives such as nitrates - the more processed the turkey product, the less nutrient density it might have. Some processed turkey products like salami and pastrami hold up to 75% of the DV for sodium per 3.5 ounces (100 grams). The same portion of turkey sausage supplies over 60% of the DV. In comparison, 3.5 ounces (100 grams) of unprocessed, cooked turkey provides just 31% of the DV for sodium.
Preparation Methods
Additionally, making your turkey a deep-fried version may increase components linked to certain cancers and cardiovascular disease risk. Avoid frying. Instead, opt to roast your turkey breast in the oven.
Food Safety
Finally, since raw turkey carries the risk of salmonella and other germs, not handling or preparing raw turkey safely could make you sick. Storing, thawing, cooking and serving your turkey according to food safety guidelines will help reduce the risk of food-borne illness. When cooking turkey and other poultry, cooking to 165 degrees Fahrenheit and serving it immediately will help reduce this risk. Make sure to cook the turkey until it reaches the safe minimum internal temperature of 165º Fahrenheit to reduce the risk of foodborne illness.
Other Concerns
While animal protein intake is generally associated with weight gain, poultry such as turkey appears to be the worst, associated with 40% more weight gain than red meat or processed meat. When it comes to turkey, however, gaining a few extra pounds isn’t the only concern; with a high fat content, poultry appears to promote diabetes and the development of pancreatic cancer more than other animal products, potentially raising one’s risk of pancreatic cancer by 72% for every 50g increase in daily poultry consumption.
Turkey meat may contain toxic chemicals and life-threatening bacteria. Processed turkey meat appears to come pre-packaged with cancer causing agents, containing dangerously high levels of nitrosamines - the chemical compounds considered to be the most carcinogenic agents in cigarette smoke. Workers in poultry slaughtering and processing plants have significantly increased risk of dying from certain cancers including those of the cervix, penis, liver and pancreas, a phenomenon that might be explained by the increasing presence of cancer-causing viruses in poultry products.
Turkey feed often contains antibiotics, which may foster the growth of multidrug resistant pathogens, including E. coli and Salmonella, which causes more deaths and hospitalizations than any other food borne illness. A 2011 study found that 47% of American retail meat tested was infected with Staphylococcus bacteria, with the bacteria present in 77% of turkey samples. Turkey was also found to have the highest amounts of flame retardant chemical pollutants. Most poultry, including turkey, is injected with phosphorous preservatives, which appear to increase the growth of food poisoning Campylobacter bacteria, damage blood vessels, accelerate aging, contribute to osteoporosis, and function as an arterial toxin.
Furthermore, many birds are fed arsenic-containing drugs that are apparently converted by cooking into carcinogenic inorganic arsenic compounds, the harmful effects of which are magnified by feeding poultry the leftover guts, heads, feet, manure and feathers of other slaughtered birds, which are often laden with arsenic, in turn leading to increased arsenic exposure in humans who eat the meat.
Tryptophan and Sleepiness
Turkey contains the amino acid tryptophan. This is said to be the cause of people wanting to nap after a big Thanksgiving dinner. The notion that your Thanksgiving meal may make you sleepy is linked to tryptophan, an amino acid in turkey. However, experts note that this is a myth. While it is true that turkey contains tryptophan, it does not have a high enough amount to cause sleepiness. In fact, all meats contain tryptophan. Many foods contain tryptophan, and the sleepiness you experience is most likely to be caused by carbohydrates or alcohol that may be consumed on Thanksgiving day. Eating turkey at Thanksgiving should not make you any more drowsy than eating other meats, and sleepiness is likely due to consuming a large meal. While tryptophan can make people sleepy in large enough amounts, turkey does not contain enough to have the effect and can help to improve mood.
Incorporating Turkey into Your Diet
You can include turkey in your diet in endless ways. Fresh or frozen turkey can be purchased year-round from your local grocery store or butcher shop. This meat is often roasted in the oven but can also be slow-cooked using a slow-cooker or crock pot until tender.
Here are some ideas:
- Salads: Add it hot or cold to salads as a good protein boost.
- Curries: Turkey can be used instead of chicken in curries.
- Casseroles: This meat works perfectly in casseroles.
- Soups: Not only is turkey meat great in soups, but you can also make your own stock from turkey bones.
- Sandwiches: Combine with your favorite toppings and spreads, such as lettuce, tomato, mustard, or pesto.
- Burgers: Ground turkey can be mixed with stuffing or breadcrumbs to make burger patties.
Turkey can also be bought minced and used to replace ground beef in dishes like spaghetti Bolognese or cottage pie.
Tips for Choosing and Preparing Turkey
Here are some tips to keep in mind when selecting and preparing turkey:
- Choose fresh over processed: It’s also important to choose fresh over processed turkey.
- Opt for lean cuts: The breast of the turkey has less fat and calories than most other cuts of meat.
- Check the label: However, do not assume just because a product is made from turkey that it is better for you. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey. Be sure to check the package for fat content or leanness and compare products.
- Go for organic and pasture-raised: Instead, it is preferable to opt for fresh, lean, organic, and pasture-raised turkey that has been raised in humane conditions without antibiotics. Factory-farmed and conventionally raised turkeys are often injected with salt, water, and other preservatives during processing to extend shelf life and cut costs. Pasture-raised turkeys with access to vegetation also have a higher omega-3 content than factory-farmed turkeys.
- Consider heritage turkeys: Heritage turkeys are raised in smaller flocks, given access to the outdoors, and allowed extra time for growth. They provide more flavorful meat and are not injected with salt or preservatives.
- Limit processed turkey products: As noted above, it’s best to limit your intake of processed turkey products, such as sausages and sandwich meat.
- Minimize salt intake: Therefore, to minimize your salt intake, choose unprocessed turkey over processed forms.
- Remove the skin: Because much of the fat content in turkey is in the skin, it is easy to remove the skin and eat a leaner, less fattening dish as a result.
- Cook thoroughly: Make sure to cook the turkey until it reaches the safe minimum internal temperature of 165º Fahrenheit to reduce the risk of foodborne illness.