Not just a festive centrepiece, turkey is a valuable source of protein, B vitamins and minerals. Registered nutritionist Kerry Torrens discusses the health benefits of this Christmas mainstay.
Traditionally roasted whole or as a crown, and served with stuffing and trimmings, turkey invariably features on most Thanksgiving or Christmas tables.Ad
Discover our full range of health benefit guides or check out some of our best turkey recipes, from traditional ways with a twist like our cider roast turkey, to using up every last bit of the bird with our delicious turkey stock.
Roasted turkey is a staple for many families, especially during the holidays. But is this delicious poultry really good for your health? The answer may surprise you.
The Potential Benefits of Roasted Turkey
Roasted turkey can provide some health perks when consumed in moderation, Here are a few of the possible benefits
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Lean protein. A 3-ounce serving of roasted white turkey meat with skin contains around 25 grams of protein with only 1 gram of saturated fat. The lean protein in turkey helps maintain and build muscle mass.
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B vitamins. Turkey contains a variety of B vitamins, including niacin, vitamin B6, and pantothenic acid These support red blood cell production, nerve function, energy levels, and hormone balance
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Selenium. Turkey is high in the antioxidant mineral selenium, with one serving providing over half your daily needs. Selenium supports thyroid health and immune function.
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Tryptophan Turkey contains tryptophan, an amino acid that promotes the production of serotonin in the brain Serotonin helps regulate mood and sleep.
So in reasonable amounts, roasted turkey can provide nutrients that benefit health in multiple ways.
The Potential Downsides of Eating Turkey
However, turkey also has some potential drawbacks to be aware of:
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High in sodium. Store-bought roasted turkey or turkey cold cuts often contain lots of added sodium, with up to 600+ mg per serving. Too much sodium can negatively impact blood pressure.
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Nitrates/nitrites. Deli turkey often contains nitrates or nitrites to preserve color and extend shelf life. High intakes may increase cancer risk.
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Saturated fat. While leaner than other meats, the skin of roasted turkey significantly increases the saturated fat content. The AHA recommends limiting saturated fat to less than 13 grams daily.
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Tryptophan side effects. For some, excess tryptophan intake can cause drowsiness, especially when combined with carbs at Thanksgiving dinner!
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Allergies. Turkey is among the most common food allergens, especially in children. Allergies tend to develop to the meat itself, not just tryptophan.
So moderation is key when incorporating roasted turkey into your diet. Too much could mean excessive sodium, saturated fat, and other drawbacks.
How to Pick a Healthier Roasted Turkey
Here are some tips for selecting a healthier roasted turkey option when buying pre-cooked turkey breast:
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Check the label. Look for turkey breast meat with no added nitrates/nitrites and lower sodium (under 400mg per serving).
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Choose natural preservatives. Better options use sea salt, celery powder, vinegar, etc. instead of chemicals.
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Buy uncured turkey. Uncured turkey avoids chemical preservatives and often has less sodium.
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Skip deli lunch meats. Freshly roasted turkey breast is healthier than highly processed sliced turkey.
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Watch the ingredients. Shorter is better! Avoid lots of additives and preservatives.
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Remove the skin. Roasted turkey skin accounts for most of the saturated fat content.
Following these guidelines can help find a healthier roasted turkey product that minimizes cons while still offering the delicious flavor and lean protein.
Healthier Ways to Enjoy Turkey
Here are some tips for getting the benefits of turkey in a more diet-friendly way:
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Eat it fresh. Roast a whole turkey yourself without salt or sodium-heavy injections. This lets you control ingredients.
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Use lean cuts. Opt for leaner breast meat over fattier thigh and wing portions.
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Try ground turkey. Use lean ground turkey in place of beef or pork in recipes like burgers, chili, meatloaf, etc.
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Load up veggies. Fill up on roasted veggies like carrots, sweet potatoes, Brussels sprouts as your main dish instead of turkey.
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Avoid heavy gravy. Make gravy from pan drippings, not salty turkey neck/giblets. Or use broth/stock and flour instead.
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Skip basting. Basting adds extra fat and sodium. Dry brine or rub with herbs for flavor instead.
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Portion control. Stick to sensible 3-4 oz portions of white meat. Measure to avoid overeating.
With some simple tweaks, it’s easy to enjoy roasted turkey as part of an overall balanced, healthy diet. A few strategic steps can help maximize benefits and reduce unwanted components.
The Bottom Line on Turkey and Your Health
When consumed in moderation as part of an overall nutritious diet, the lean protein, B vitamins, selenium, and other nutrients in roasted turkey can contribute positively to your health. But it’s also important to be mindful of potentially concerning elements like sodium, saturated fat, and preservatives.
Choosing fresh cuts of turkey, removing the skin, limiting portion sizes, and avoiding highly processed versions are all smart strategies. This allows you to incorporate turkey in a way that minimizes risks and provides benefits. So go ahead and enjoy quality roasted turkey—your body will thank you!
Low in fat
Poultry meat is packed with “fast-twitch’’ muscle for short bursts of energy – things like flapping the wings and evading predators. This is why poultry meat has very little fat, and most of what it does have is found in and just below the skin.
Fat plays an important role in a healthy diet and in cooking – 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 depend on how the bird was fed, with some plant-based feeds promoting a higher polyunsaturated fat contribution.
How we cook turkey meat will also have an impact: 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, increasing saturated fat and potentially also increasing salt levels.
Good source of minerals
Rich in selenium, zinc, phosphorus and iron, turkey meat makes a useful inclusion to support thyroid function, immunity, bone health and energy production. The darker cuts of meat such as the leg and thigh are richer in certain minerals, such as iron, making it a great option for women and girls of reproductive age.
Understand your mineral needs.
Roasted Turkey: Nutrition facts & Health benefits
FAQ
Is roasting a turkey a healthy choice?
As long as you don’t eat too much turkey, it is a healthy way to get the protein you need. It’s also a good source of beneficial vitamins and minerals like magnesium and niacin.
Are turkeys healthier than chicken?
What’s healthier, chicken or turkey? Rundown : Chicken is higher in calories and fats, including saturated and polyunsaturated, while turkey is higher in protein and cholesterol. Turkey is additionally more abundant in nutrients and minerals like magnesium, copper, vitamin B12, and folate.
What is the healthiest way to eat turkey?
When it comes to nutrition, how the turkey is cooked matters. Anika Christ, RD, a registered dietitian at Life Time, says that baking, roasting and grilling are the healthiest ways to cook turkey while deep frying it is the unhealthiest method.
Is roasted turkey heart healthy?
A serving of roasted, skinless turkey breast has 0 grams of saturated fat and 44 milligrams of sodium, while a serving of roasted, trimmed beef tenderloin packs 4 grams of saturated fat and 52 milligrams of sodium.