Turkey — and products made from turkey meat — are excellent protein sources. Both turkey and chicken are poultry-based sources of protein. This means that their meat comes from birds.
On the other hand, red meat is flesh from mammals. This includes beef — which comes from cows — and pork — which comes from pigs. Most diets strongly recommend prioritizing poultry and plant-based protein sources over red meat.
Turkeys are both domestic and wild birds cultivated or hunted for their meat. Whole-roasted turkey is a popular holiday meal in many American households.
Turkey meat isn’t uniform throughout the bird. A single animal contains regions with dark meat and others with light meat.
Venison and turkey are both lean, protein-packed meats. But is one healthier than the other? With conflicting information out there, it can be tricky deciding whether to choose venison or turkey for your next meal.
In this article we’ll analyze the nutrition profiles of venison and turkey. We’ll compare their protein vitamins, minerals, fats, calories and other nutrients. By the end, you’ll know whether venison or turkey reigns supreme in terms of health benefits. Let’s dive in!
Venison (Deer Meat) Nutrition Facts
First up venison. Deer meat comes from wild deer harvested by hunters. The most common cuts used for eating are taken from the hindquarters.
Venison delivers an impressive nutrition profile. A 3-ounce serving contains:
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Protein – 25g. Provides over half your daily protein needs. Also contains bioavailable amino acids for muscle repair and growth.
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Vitamin B12 – Over 400% DV. Supports nerve function and red blood cell formation.
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Niacin – Over 50% DV. Converts food into cellular energy.
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Zinc – Over 70% DV. Bolsters immunity and wound healing.
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Iron – 15% DV. Transports oxygen in the blood as hemoglobin.
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Phosphorus – 30% DV. Assists bone health and energy production.
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Potassium – 10% DV. Regulates fluid balance and nerve signals.
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Vitamin B6 – 45% DV. Aids metabolism and brain function.
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Riboflavin – 45% DV. Needed for growth, energy and red blood cell production.
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Low in fat – Under 5 grams per serving. Primarily heart-healthy mono and polyunsaturated fats.
Venison is also low in sodium and contains zero carbohydrates. Its calories come mostly from lean protein rather than fat.
Turkey Meat Nutrition Facts
Now let’s look at the nutrition you get from turkey meat. We’ll focus on roasted whole turkey without the skin for this comparison.
A 3-ounce serving of roasted turkey meat contains:
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Protein – 28g. Also fulfills over half your protein requirement.
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Selenium – 80% DV. An antioxidant that defends cells against damage.
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Niacin – 60% DV. Turkey contains slightly less than venison.
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Vitamin B6 – 45% DV. Same as found in venison.
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Phosphorus – 25% DV. Somewhat less than deer meat.
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Zinc – 35% DV. Again lower compared to venison.
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B Vitamins – Full of thiamin, riboflavin and vitamin B12 but less than venison.
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Low in fat – About 5 grams per serving. Primarily unsaturated fats.
Turkey meat is also low in sodium and carbs and provides quality protein to support strength and muscle growth.
Comparing the Vitamins and Minerals
When it comes to vitamins and minerals, venison generally comes out on top:
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More vitamin B12 – Deer meat contains over 3 times as much as turkey. Great for energy and brain health.
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More niacin – Venison provides 50% DV versus 35% DV in turkey. Key for converting carbs and fat into energy.
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More zinc – Deer meat beats turkey for this immunity booster.
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More iron – You get nearly 3 times as much iron from a serving of venison compared to turkey meat.
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More phosphorus – Venison delivers 30% DV while turkey lags behind at 25% DV.
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More potassium – Deer meat leads again, though both are low in potassium overall.
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More riboflavin – For this B vitamin, venison doubles the DV of turkey.
However, turkey does win when it comes to one mineral:
- More selenium – Turkey provides about 3 times the selenium that you get from venison. But venison still provides a decent amount.
Overall, venison beats out turkey substantially in terms of vitamin and mineral content. It serves up more of the B vitamins, zinc, iron, phosphorus and potassium you need daily.
Protein Content Comparison
Both meats provide quality complete proteins with all the essential amino acids. The protein content in a typical serving of venison or turkey is similar:
- Venison: 25g
- Turkey: 28g
While turkey contains slightly more protein per serving, the amounts are comparable. Both meats deliver over half your daily protein requirements to support muscle growth and strength.
When it comes to lean protein, it’s a tie between venison and turkey. Choosing either will provide protein power to fuel your active lifestyle.
Comparing Fat Content and Calories
Another area where venison and turkey are neck and neck is their fat and calorie content.
Both meats are praised for their leanness, making them healthier choices compared to red meats like beef or processed deli meats.
A 3-ounce serving of venison or turkey contains:
- Total fat: 5 grams or less
- Saturated fat: Around 2 grams
- Calories: 150 to 160
The fats venison and turkey do contain are predominantly heart-healthy mono and polyunsaturated fats. And their low calorie counts make them easy to fit into any weight loss plan.
If you’re looking to reduce fat and calories, both venison and turkey fit the bill beautifully. When it comes to fat and calories, it’s too close to call a winner.
The Better Choice for Your Diet
So taking everything into account, which meat comes out on top in terms of nutrition and health benefits?
For most people, venison provides more impressive and complete nutrition. The bounty of B vitamins, iron, zinc and other minerals in deer meat makes it superior overall – with the exception of selenium which turkey has more of.
However, for those avoiding red meat or game meats like venison, turkey still supplies fabulous nutrition. As a poultry choice, turkey offers an excellent alternative.
Both meats make smart choices thanks to their stellar protein content and minimal fat and calories. For optimal health, consuming a variety of quality protein sources like venison and turkey is ideal. Mix up your meals to reap the unique benefits each has to offer!
Healthy Ways to Enjoy Venison and Turkey
Here are some tasty ways to work venison and turkey into your routine:
Venison
- Venison burger patties
- Chili with venison and beans
- Venison meatballs over pasta
- Venison stew or goulash
- Broiled venison steaks
Turkey
- Chili made with ground turkey
- Turkey sausages and peppers
- Open-faced turkey sandwiches
- Turkey noodle vegetable soup
- Turkey baked ziti with spinach
With endless options for preparing them, both venison and turkey offer culinary versatility on top of their superb nutrition.
The Verdict?
When it comes to comparing venison vs turkey, venison wins for its super-charged vitamin and mineral content. But turkey still holds its own as a nutritious poultry choice brimming with high-quality protein.
For the optimal nutritional boost, enjoy both meats as part of a balanced diet. Let venison and turkey bring their unique health perks to your plate! Both support excellent health as lean, protein-packed additions to your routine.
Is turkey healthier than red meat?
For the most part, turkey is one of the healthiest meat options available. It’s very similar to skinless chicken in terms of its healthy nutritional properties. Both are sources of low-fat, heart-healthy meats.
Lean options — like turkey — are always a healthier choice than red meats. A lot of studies have found a strong link between how much red meat you eat and a number of health problems, such as
For the most part, this is because red meats are high in saturated fats.
For example, 100 grams of cooked ground beef contains:
- Water — 58.7 grams
- Protein — 25.1 grams
- Total fat — 14.5 grams
- Carbohydrates — 0.62 grams
- Calcium — 25 milligrams
- Iron — 2.67 milligrams
- Magnesium — 22 milligrams
- Phosphorus — 213 milligrams
- Potassium — 353 milligrams
- Sodium — 85 milligrams
- Zinc — 6.19 milligrams
- Copper — 0.081 milligrams
- Manganese — 0.012 milligrams
- Selenium — 20.5 micrograms
- Fluoride — 22.3 micrograms
- Thiamin — 0.043 milligrams
- Riboflavin — 0.18 milligrams
- Niacin — 5.68 milligrams
- Pantothenic acid — 0.681 milligrams
- Vitamin B-6 — 0.38 milligrams
- Folate — 9 micrograms
- Choline — 81 milligrams
- Vitamin B-12 — 2.73 micrograms
- Vitamin A — 7 micrograms — all from retinol
- Vitamin E — 0.43 milligrams
- Vitamin D — 0.2 micrograms
Regarding fat content, that same beef product contains:
- Polyunsaturated fatty acids — 0.486 grams
- Monounsaturated fatty acids — 6.4 grams
- Saturated fatty acids — 5.6 grams
As you can see, the most significant difference between these two meat sources is their fat content. Otherwise, they contain many of the same vitamins and minerals in comparable quantities. The main exception is that turkey usually has a much higher concentration of B vitamins . Remember that this isn’t a direct comparison because the meats have been handled differently.
Plus, beef products can come with a variety of fat content. If you must have beef in your diet, aim for low-fat options — like 93% ground beef. Otherwise, only indulge sparingly for the sake of your long-term health.
Is turkey healthier than pork?
Just because turkey is better for you than beef doesn’t mean it’s healthier than all red meat products. Pork, for example, is sometimes referred to as another white meat. But pork still comes from a mammal — so pork products are a type of red meat.
For comparison, 100 grams of fresh, broiled pork loin contains:
- Water —62.3 grams
- Protein — 25.6 grams
- Total fat — 11.1 grams
- Calcium — 24 milligrams
- Iron — 0.79 milligrams
- Magnesium — 25 milligrams
- Phosphorus — 220 milligrams
- Potassium — 344 milligrams
- Sodium — 55 milligrams
- Zinc — 2.14 milligrams
- Copper — 0.078 milligrams
- Manganese — 0.009 milligrams
- Selenium — 43.6 micrograms
- Thiamin — 0.599 milligrams
- Riboflavin — 0.234 milligrams
- Niacin — 8.15 milligrams
- Pantothenic acid — 0.658 milligrams
- Vitamin B-6 — 0.669 milligrams
- Choline — 73.2 milligrams
- Betaine — 2.7 milligrams
- Vitamin B-12 — 0.59 micrograms
- Vitamin A — 2 micrograms — all from retinol
- Vitamin E — 0.11 milligrams
- Vitamin D — 0.8 micrograms
In terms of fat content, this same pork product contains:
- Polyunsaturated fatty acids — 1.36 grams
- Monounsaturated fatty acids — 4.22 grams
- Saturated fatty acids — 3.52 grams
Again, the same amount of pork contains much higher amounts of unhealthy fats than turkey does. But it has less than ground beef. So if you choose red meat, a nice pork loin is better than many other options.
Venison: The Top 10 Health Benefits of Eating This Wild Meat
FAQ
Which is better for you, venison or turkey?
Is venison one of the healthiest meats?
What meat is healthier than turkey?
Which is the healthiest meat to eat?
Is venison healthier than beef?
At only 157 calories per 3.5 oz serving, venison has 40% fewer calories than beef and 10% less than chicken breast. Deer meat has 20% more protein than beef; 7.4 vs 6.2 grams per ounce. Wild venison has about 50% lower total fat content than beef; 7 vs. 16 grams per 3.5 oz. serving. Saturated fat is 40% lower.
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 venison better than chicken?
Beef has more of the essential minerals, including iron, magnesium, phosphorus, and zinc. For most of these, venison does have more than chicken, turkey, and pork. Despite the nutritional benefits of being lower calorie and having lower saturated fat, there is a side effect of venison that no other common meat carries; lead exposure.
Is venison bad for You?
Since 95% of hunters in America still use lead-based bullets, venison is a major source of lead exposure. This is particularly dangerous to children, toddlers, and babies. Being that it’s a red meat with high amounts of cholesterol and L carnitine, both of which are linked to heart disease, overall deer meet is unhealthy.