It’s almost as healthy to choose a turkey burger over a beef burger as it is to switch from regular french fries to sweet potato fries.
At least that’s how we usually see it, which comes from the idea that ground turkey is always better for you than ground beef.
Also, turkey burger patties aren’t just ground turkey; they need other things to keep their shape and moisture. So, is ordering a turkey burger really the healthier option we all want it to be?
Turkey burgers have become a popular alternative to traditional beef burgers. With concerns over saturated fat and red meat intake, many people view turkey as the healthier choice. But the question remains – are turkey burgers actually tasty? Or are they a lackluster substitute we tolerate for the health benefits? Here’s a comprehensive look at how turkey burgers stack up to help you decide if they’re worth grilling.
Why Choose Turkey Burgers?
There are a few key reasons turkey burgers have gained favor over beef
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Lower in saturated fat, Turkey is generally leaner than 80/20 ground beef The white meat contains less saturated fat per serving,
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Contain less iron. This can benefit those looking to limit intake for medical reasons.
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Provide an alternative to red meat. The American Institute for Cancer Research recommends limiting red meat. Subbing in turkey burgers allows for more variety.
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Appeal to poultry lovers. For those who enjoy turkey flavor, burgers are a nice way to incorporate it into a classic dish.
Nutritional Profile of Turkey Burgers
The nutritional value of turkey burgers can vary greatly depending on a few key factors:
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Meat-to-fat ratio. Choosing 93% lean ground turkey provides optimal nutrition. Avoid 99% lean, as it cooks up dry.
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Inclusion of skin. Turkey thigh meat with skin adds significant saturated fat. Opt for ground breast only.
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Added ingredients. Fillers like breadcrumbs and egg have negligible impact. Condiments like mayo increase calories.
A 4-ounce turkey burger made from 93% lean ground turkey contains approximately:
- 150 calories
- 1.5 g fat
- 22 g protein
- Minerals like zinc, selenium, phosphorus
- B vitamins including B6 and niacin
How Turkey Burgers Taste
Taste is subjective, but many people feel turkey has a bland flavor. Without fat marbling, it can cook up dry and dense. Turkey skin adds richness, but also saturated fat.
To improve moisture and flavor, add condiments with strong taste and aroma like pesto or salsa. Season the meat itself boldly with garlic, chili powder, herbs and spices.
Don’t overcook turkey burgers, as they toughen quickly. Cook to 165°F internal temperature, and they’ll remain juicy.
Cooking Methods to Try
Because turkey burgers easily dry out, technique matters. Consider these cooking methods to keep them tender.
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Grill, pan fry or broil just until cooked through. Searing adds flavor.
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Bake in oven at 375°F until 165° internal temperature to retain moisture.
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Cook in a skillet with a small amount of broth, wine or sauce to add juiciness.
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Add a moist topping like guacamole, onion-mushroom sauté or cheese sauce. Skip dry toppings.
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Allow to rest 5 minutes after cooking so juices redistribute evenly throughout the patty.
Tips for Making Turkey Burgers Juicy
Follow these handy tips to achieve plump, juicy turkey burgers every time:
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Choose 93% lean ground turkey, not 99%. Leave some fat for flavor and moisture.
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Add a tablespoon or two of broth or water to the meat mixture.
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Use an egg white as a binder instead of breadcrumbs to avoid dryness.
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Coat the exterior of formed patties with oil before cooking to seal in moisture while grilling.
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Add high-moisture toppings like lettuce, tomato, avocado. Limit dry ingredients like onion.
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Avoid over-mixing the meat, as it develops gluten and toughens up. Gently form patties.
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Make a center indentation with your thumb to prevent plump middle and thinner edges.
How Turkey Burgers Compare To Beef
Turkey will never quite mimic the rich, beefy flavor of ground chuck. But it provides an alternative with some clear nutrition advantages.
Compared to 80/20 beef, turkey burgers contain:
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2/3 the calories (150 in turkey vs. 225 in beef)
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3 times less saturated fat
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Slightly less protein
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Zinc, B vitamins, selenium
Given the differences in fat and minerals, turkey burgers can be a smart occasional substitute in place of beef. But for the best flavor, beef still wins out.
Topping Ideas for Juicy, Flavorful Turkey Burgers
While turkey alone may not thrill your tastebuds, loading burgers up with creative toppings and sauces can provide a flavor punch.
Here are some ideas:
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Guacamole, salsa or pesto
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Barbecue sauce, ranch dressing or chutney
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Sauteed onions, mushrooms and peppers
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Hummus and feta cheese
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Avocado and bacon
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Fried egg with hot sauce
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Coleslaw, spinach and tomato
With the right degree of seasoning and moist toppings, turkey burgers can absolutely hold their own at your summer barbecue or neighborhood cookout. Don’t be afraid to try them and experiment with unique flavor combinations. You may just find a new grilling favorite.
What about everything else added to turkey burger patties, though?
Anyone who has made turkey patties at home knows that breadcrumbs are almost always needed, even in healthy turkey burger recipes.
Compared to a ground beef patty, which can be shaped by rolling and flattening, this could be a nutrition concern for turkey burgers. Is the high-carb ingredient in your turkey burger patties making them less healthy, especially since they’ll be put between two slices of bread?
“The amount of breadcrumbs in the patties is really very small compared to the amount of ground turkey,” says Beaver. “That quarter cup of breadcrumbs, panko, or crushed crackers isn’t going to make a big difference in the nutrition of a turkey burger, so don’t worry about it.” “.
Another option is subbing egg for the breadcrumbs.
“I like to add a little of both,” Beaver says. “The egg helps hold the ground turkey together, and the breadcrumbs make it more tender and probably add some flavor as well.”
How to a build a healthy burger — whether turkey or beef
“Just because the burger is turkey does not automatically mean it is healthier,” Beaver adds.
Whether you go for turkey or beef, here are Beavers five tips for a healthy burger:
Grass-Fed Beef Burgers vs. Turkey Burgers: Which Is Healtheir?
FAQ
Does turkey burger taste good?
Are turkey burgers better than beef burgers?
Are turkey burgers better than chicken?
Does ground turkey taste better than beef?
Should you buy a turkey burger?
Buying turkey can be tricky and if you aren’t careful, it can actually have a much higher fat and calories than you think (or if you end up using all breast turkey, your burger can be super dry!). Whichever type of burger you choose, keep cooked patties at 4-ounces with modestly portioned toppings to keep your meal on the healthier side.
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 a turkey burger healthier than a beef burger?
As far as healthy food swaps go, choosing a turkey burger over a beef burger is right up there with subbing regular french fries for sweet potato ones. Or that’s how we often see it anyway — a perception rooted in the larger assumption that ground turkey is always healthier than ground beef. But how different are these ground meats really?
Should you eat a turkey burger at a restaurant?
At a restaurant, all bets are off, Villacorta explains. Ground turkey dries out more easily than ground beef. So to keep your burger juicy, restaurants tend to load up their turkey burgers with fat and unhealthy condiments. “A restaurant is a lot more concerned about taste than whether it’s healthy,” Villacorta says.
Are turkey burgers bad for You?
There are a few potential downsides to keep in mind: They can be dry – Without enough fat, turkey burgers can end up dry, dense, and bland. Extra care must be taken to keep them tender and juicy. Risk of foodborne illness – Just like beef, undercooked turkey poses a risk for salmonella and should be cooked to an internal temperature of 165°F.
What makes a good turkey burger?
Finding a reliably delicious option takes effort. More processed – Most commercial turkey burgers contain added binders, fillers, and stabilizers for texture. They are often more processed than all-beef patties. Higher cost – Pound for pound, turkey tends to be pricier than 80/20 ground beef.